week 29 day 2

week 29
adarq block week 1 day 2 session A

8am
shot around, jogged around abit
2 x 3 SVJ
played abit of 1 on 1 with this dude who asked me.
did like 10-15 RVJs

couldnt get any higher than the last time i got to that court. about 2 inches above rim.
got it like 3~5 times tho, if thats any consolation haha...

off to work, then the next session later!

Session B

Prehab
shoulders, cobra, glute
2 x 10

OHP
5 x 20, 25, 30, 35, 40, 45
3 x 50 (fuck)
5 x 45

Seated machine rows
5 x 20, 25, 35, 40, 55, 60, 70, 80

Bench
5 x 50, 60, 70, 80
4 x 90 (double fuck)
10 x 70

Weighted pullups
5 x BW, 5, 10, 15, 17.5, 20
12 x BW

sets up to 15kg were done with DBs between feet
beyond that, sets were done with them between the nook between the hams and calves, behind the knees. too heavy for my feet.

Core
leg raises
2 x 15

raised planks
2 x 1min