5/3/1 and GST

Training Training Logs
21

27.09
Clean 82,5

28.09
Soft tissue work
Deficit snatch grip DL with a fat bar 3x57,5, 3x67,5, 7x75 X22- - Grip gave out.
I also held a 2 second BL.

22

Soft tissue work
Push press 3x57,5, 3x67,5, 5x77,5
A1 Clean 3x3x65
A2 Quarter squat-jump 3x5x30
Snatch press 5x5x22,5

23

Pullup neutral grip 5x15, 5x17,5, 5x20 X221
A1 Wall HS 4x30
A2 Support 4x30 - With shorter rest than usual.

I also squatted 60kg overhead.

24

I
Soft tissue work, squat mobility
Back squat 3x65, 3x75, 8x82,5 31X-
A1 Clean pull 3x3x90
A2 Swings 3x10x32
A3 Broad jump 3x5 - Jumps were a little bit better this time.

II
A1 Good morning 2x10x45
A2 Hip thrust 2x10x87,5
B1 Wheel rollouts from knees 2x12
B2 Renegade row 2x6x25

25

A1 Muscle snatch 4x5x40
A2 Snatch pull 4x3x60
Bench press 3x52,5, 3x60, 4x65 31X-
B1 Shoulder rotation with a bar 4x10x12,5
B1 Facepull 1 4x10x15
B2 Facepull 2 4x10x7,5

26

Soft tissue work, squat mobility
Muscle snatch 5x5x40
Deficit snatch grip DL with a fat bar 5x62,5, 3x70, 5x80 X122
A1 Reverse extensions 2x10x5
A2 Hamstring curl 2x6x35
B1 Pullover 3x8x12,5
L sit muscle ups on rings

27

6.10
Wrists and fingers
Push press 5x65, 3x70, 4x80 - I have DOMS in the triceps from the muscle ups.
Snatch press 3x5x25

7.10
Pullup neutral grip 3x17,5, 3x22,5, 3x25 X131
Some handstands, BL and other stuff on the rings. And some far bar reverse bicep curls :smiley:

28

Squat mobility
Back squat 5x70, 3x80, 6x87,5 31X-
A1 Good morning 3x10x45
A2 Hip thrust 3x10x87,5
B1 Wheel rollouts from knees 2x12
B2 Renegade row 2x4x27,5

29

A1 Muscle snatch 3x3x42,5
A2 Snatch pull 3x3x62,5
A3 OHS 3x3x40
Bench 5x55, 3x60, 4x65 31X-
Snatch press 4x5x25

30

Soft tissue work, squat mobility
Power snatch
Deficit snatch grip deadlift X132 3x62,5, 3x72,5, 6x82,5
A1 Hip thrust 3x5x110
A2 Pullover 3x10x15
B1 Pendlay row 2x10x60
B2 Dumbbell row 6,5x20 2 drops at 10kg
Plate pinch 3x30x10