make up from Friday May 3rd –

just move, did a big upper body blast/pre derby pump, i think i hit 155 for 3 on OH press. yay.

Today–

Typical warm up + some extra stretching

then, 7 x 3 pull ups ( 3 x 3 @ BW, 3 @ 8kg, 3 @ 12 kg, 3 @ 16 kg, 3 @ 20 kg)

Then, 4 rounds 5 “kang” squats @ 24 kg  + 5 dips, not exactly sure the benefits of Kang squats but i need the deep hammy stretch they provide.

3 x 5 Snatch to windmill @  24 kg, then, 2 x 3 OH BB press @ 95, 3 x 3 OH BB press @ 145

Then, 10-2 Evens only OH Squat @ 95, Ring push ups

Then, 1-10 tire flips, super set with feet elevated ring push ups

Then DB Bench, Curls and Pull Overs @ 25lbs

Stretch, Sauna