week 94

warmup, prehab
sprints: 2 x flats
stiff leg ankle hops: 3 x 10
MR tucks: 3 x 5

jump snatch: 3 x 4 (35, 40, 45)

squats: 4 x 5 (110, 120, 130, 142.5)

RDL: 3 x 7 (85, 90, 95)

lunges: 2 x 10 (60, 60)

- going in, didnt feel very powerful. i normally test by doing dropstep jumps after the sprints and ankle hops.
- good will be palm to ceiling, didnt manage that yesterday.
- PR on squats. last rep abit of a grind, but i'll take it.
- falling asleep between sets, just didnt feel too amped today, so the PR was a bonus, esp when the bar didnt feel as light as it did last week.
- will be excited to see if i can move 142.5 fast next week, or maybe 145.

week 93

mon

warmup, leg swings
sprints: 2 x flats
stiff leg ankle hops: 3 x 10

jump snatch: 3 x 4 (35, 40, 45)

squats: 4 x 5 (110, 120, 130, 140)

s1: OHP: 8 x (35, 35, 40, 40, 40)

s1: pullups: 5 x 8

- PR on squats
- pretty good set, felt good when i unracked the bar.

- had only wanted to shoot for 4 reps, since last week's 137.5 felt rather tough. but since it felt so good today, didnt want to waste it.
- last rep was the result of that little game in the mind between 4th and 5th, prolly a bad idea LOL.

week 92

thurs

warmup, prehab
stiff leg ankle hops: 3 x 10

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

pin squats: 4 x 5 (115, 125, 135, *145)

lunges: 2 x 10 (60, 60)

s1: OHP: 8 x (30, 35, 35, 40, 40, 40, 40, 40 kg)

s1: pullups: 8 x 8 (bw)

* got 4 reps
- was pretty good reps, all 4 of them, but last one was tough, and i didnt want to strain for the last rep.
- tried a bunch of dropstep jumps after the ankle hops. was pretty good, got entire palm on ceiling. felt good, but vert just isnt going up yet.

week 92

mon

warmup, prehab
sprints: 2 x flats
stiff leg ankle hops: 3 x 10

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

squats: 4 x 5 (110, 120, 130, 137.5)

RDL: 3 x 7 (85, 90, 95)

DB lunges: 2 x 10 (30, 30)

calf raises: DND

- squat topset still didnt go as easy as i'd like.
- did a B workout last fri, cant be bothered to post.

week 91

mon lance week 10

warmup, prehab
sprints: 2 x flats

stiff leg ankle hops: 3 x 12

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

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

lunges: 2 x 10 (60, 60)

RDL: 3 x 7 (85, 90, 95)

OHP: 8 x 8 (30, 35, 35, 35, 35, 35, 35, 35)