10-15 Aug
11 Aug
Hang Snatch work up to 37.5×3
Sumo Deadlift 107.5×5 125×5 142.5×10 (with straps, as grip fried from kettlebells)
3 10m
a Machine Hack Squat 40kg 10,7,6,5,4,4,3 (39)
b 1-leg RDL, opp arm 22.5kg 8,6,4,3,3,3,3 (30)
4 5m
a OH Squat 35kg 3,3,2,2,2 (12)
b Rear Delt Raise 2x7kg 12,8,8,8,6 (42)
SL Situp w/Hip Abduction 2×15
13 Aug
Military Press 32.5×5 37.5×5 42.5×12
Pullups 18,11
3 10m
a MGrip Floor Press 60kg 6,4,4,3,3,3,3 (26)
b 3pt DB Row 42.5kg 6,4,3,3,3,3,3 (25)
4 5m
a Tates 2×17.5kg 10,7,5,5 (27)
b Underhand Lat Pulldown #6plt 12,10,8,7 (37)
Back Extension Holds 3x30s
14 Aug
Pullups 20, 16, 15
15 Aug (x1 10% meal, fried shrimp, soft drinks)
Power Clean work up to 60×3
Front Sq, Hi Pin 62.5kgx5 72.5×5 80×8
3 10m
a GM, narrow 65kg 6,5,5,4,4,4,4,3 (35)
b Mchn Hack Sq Shrug 80kg 12,11,10,9,9,9,8,8 (76)
Pistols +10kg 7,5,5,3,3 (23/5m)
Reverse Windmill 22.5kg 3×6
