Continuation of #520
PPL
Push:
•Bench 135 5x5 (explode off the chest, control at the top)
•Single arm kettlebell snatch. Control the top portion. 35ers x 10 each arm 3 sets.
• strict press 100lbs x10, 2 sets
Pull:
•RDLs, DB, 50s, 5x10. Slow and painful.
•Heavy Rack Pulls, 315
(I will not be grouping these two together anymore for reason mentioned above. Bit of a fuck up on my behalf.)
Legs
•Paused squats 225 1x10, 185 5x10
Just by sheer weight the 225 was paused because the shit was heavy. Lol.
•speed work: sprints. 6mph 1 min on, 1 min off. 10 mins. Good lord kill me NOW.
Re-hab:
•Banded side walks
•usually decompression stuff
•laying face down because it feels good
•bunch of ab work.