Hang Clean 3x3- 215, 215, 220. YEAH!
P Shrug- sets of 2- 135, 225, 245, 255, 255
Pendlay - 135x6, 145x6, 155x6
Cheat Curl - sets of 3 - 95, 105, 115, 125
body weights 218
Hang Clean 205x1, 220x3, 220x1(missed on 2, hit ribs on way up), 230x1
Incline - 135x3, 160x 4 of 5
Kneeling cable twist- 42.5- 3 of 10 each side
Med ball CG bench for height - 12lb - 5 sets of 3
Hang Clean 3x3- 205, 215, 225. Last set challenging but manageable. prolly step this up 5lbs/set friday night
Pendlay - 140x6, 150x6, 160x6
Reverse Pulldown - 100x10, 120x 3 of 10
Standing side crunch - 95 - 3 of 6 each
Hang Clean 210x3, 220x1, 230x1, 240xF(didnt drop my ass at all, not even by my standards), 240x1
Incline - 135x3, 155x3, 165x3, 175x1, 185x1, 195x1
Split Rope Triceps- various weights and reps, ill avoid making a prejudiced statement about the race of the idiots and their unbelievably gay workout that forced me to switch cable towers and thereby weight stack configurations TWICE.
Was so sick. about 80% now
Hang- 185- 2 of 5
P Cheat Curl- 135x3, 160x3, 170x2
Hang Clean - 190- 2 of 5
Incline - 185x2, 190x2, 195x1, 175x5
Split Rope Triceps- 55- 4 of 10
Hang - 2 of 5 - 195
Short Bar Pendlay - 130x6, 150x 4 of 5
Split Rope Cable Bi - 80- 12, 12, 10, 10
(3) 150’s
Hang - 200 x 2 of 5
Incline - 180 x 2 of 5
Flat Paused CG Speed work- 135- 6 of 3
Kneeling cable twist- 52.5- 3 of 8 each side
one arm cable pressdown - 37.5 - 4 of 8 each
Weight: 217
2:30p
Hang Clean - 205 - 2 of 5
Pendlay - 150x6, 155x6, 160x6
Wide Curl - 100x5, 90 x 4 of 5
Standing side crunch - 100 - 3 of 6 each
9p
150, 200, 150
Too much basketball before to attempt to clean
Incline - 185 x 2 of 5
Split Rope Triceps - 4 of 8 between 50 and 52.5
Snatch- 103- 3 reps @:
10a, 10:20a, 12:30p, and 2:05p
Hang - 210 - 2 of 5
Pendlay - 135x6, 155x6, 175x6
DB curls alternating - 45s- 4 of 8 each
12 lb handled med ball 90 degree throw. 3 of 5 each way
Crunches - 5 of 40
Hang - 215 - 2 of 4 (was hoping to get farther with the quints, may reattempt next workout)
Bench - 135x5, 185x2, 205x1, 225x2, 240x1
Pin Press from #11; super high - doubles - 235, 255, 275, 295, 315. easy
straight bar cable pressdown - 85 - 5 of 5
Hang - 215 - 5, 3 (thats… better?)
P shrug - 255x 2 of 2,
with Pr/Su Grip- 275 x 4 of 2
Narrow Lat Pulldown - 120 - 4 of 8
Reverse Pulldown - 100 - 4 of 8
Hang- 135x3, 185x3, 205x3, 230x3, 215x3
Bench- 210x 4 of 3
Closer Grip- 185x 4 of 3
10 sets of 10 crunches with 25 plate.
56lb weight- 23’9 PR
35lb weight- 33’4" which i sadly realized is also a PR haha
Here’s that 56 pb