I arrived home from the LTT in the wee hours of the night on Saturday night, grabbed a few hours of sleep and hit the gym for a quick stretch out session of light power snatches.

SUNDAY: Snatches: did a lot of light doubles just trying to get looser and faster on each set. Worked up to 80kgs

Sn Gr high-pulls:
100kgs x2x5
110x2x5
120x2x5
140x3x3

neck work: 8 sets

cardio: cut the grass in 90 degree heat with 90 percent humidity.


MONDAY: I was rushed for time due to family stuff.
Flat bench with Swiss bar:
all sets with about 50lbs of band tension
worked up to 315x5x3
took off bands and did 245x13, 225x16

Inclines: 5x12

barbell curls: 4x8, 4x5

hammer curls: 4x10


TUESDAY:
Light leg extensions warm-up 3x20

Front Squats:
50kgx10
80x8
100x5
110x5
120x5
130x3
140x1
80x2x12
I'm happy with the front squats so far. I'm still going to to a box to get my knee used to the movement. Next week I plan to lower the box a couple inches and hopefully keep lowering it.

Leg press: 1x50, 1x35

Heavier leg extensions: 3x15

GH Raise: 4x10 with band tension

The Best Gym in the Hood


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