week 89

warmup, prehab

stiff leg ankle hops: 3 x 15

jump snatch: 4 x 4 (35, 40, 45, 45)

squats: 4 x 5 (110, 120, 127.5, *137.5)

RDL: 3 x 7 (85, 95, 95)

lunges: 2 x 10 (60)

calf raises: 2 x 15 (120)

OHP: 8 x 8 (35kg)

leg raises: 2 x 15

* got 4 reps
PR on squats.

- weight was a pr, but didnt manage to get all 5 reps. lost it at the end of the 4th. fuck.

week 88

wed

warmup, prehab

sprints: 2 x flats
stiff leg ankle hops: 3 x 15
depth jumps: 2 x 5

hang cleans: 4 x 4 (50, 55, 60, 65)

pin squats: 4 x 5 (115, 125, 132.5, *140)

OHP: 8 x 8 (35kg) **

EZ bicep curls: 8 x 8 (17.5kg)

ab wheel: 2 x 20

* only got 4 reps.
** last set crap, a few reps had a fair bit of leg drive 

- 2BW pin squats. reps didnt feel too slow, but not super fast either. last rep, lost it mentally at the bottom, reversed abit, and called it a day. im not a very good grinder.

week 88

mon

warmup, prehab
sprints: 2 x flats

stiff leg ankle hops: 3 x 15
MR tucks: 2 x 5
Depth jumps: 2 sets x 5-7

jump snatch: 4 x 4 (35, 40, 45, 45)

squats: 4 x 5 (110, 120, 127.5, 135)

pullups: 5 x (BW, 5, 10, 15, 20)

s1: EZ biceps: 8 x (20, 22.5, 17.5, 15)
s1: lateral raise: 8 x (7, 8, 9, 9)

- PR on squats
- couldnt do the rest, dragonboat team wanted the rack, so made do and did the rest.
- will be doing another workout hopefully, mayb with lesser exercises, cos i recover slow, and got a tourney game on fri. win and thru to knockout stage!