Soft tissue work, squat mobility
Back squat 5x35, 5x45, 5x55
Power clean and power jerk 3x3x70
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A little bit of weightlifting and gymnastics
Started by Kristiyan Donchev, July 1, 2015 · 41 Replies · 99 Views
Soft tissue work, squat mobility
Muscle snatch 5x5x20
Deficit snatch grip deadlift with a fat bar 5x55, 5x62,5 10x70 -
Clean pull 3x3x80
A1 Reverse extensions 2x9x5
A2 Hamstring curls 2x6x35
Pullover 2x7x12,5
I'm really close to a full BL, a few days ago I almost held it. My bench has also gone up with 5kg for a month, without benching.
22.09
Soft tissue work, squat mobility, wrists and fingers conditioning
Push press 5x55, 5x65, 6x72,5
A1 KB Single leg RDL 2x6x16
B2 Front rack KB reverse lunges 2x6x16
B3 Cossack squat 2x6
B4 Twisting squat 2x6
Snatch press 3x5x12,5
23.09
I
Soft tissue work
Muscle snatch 3x5x40
Neutral grip pullup X231 5x7,5, 5x10, 5x12,5
A1 Good morning 2x9x45
A2 Hip thrust 2x8x85
B1 Ab wheel rollouts 2x12
B2 Renegade row 2x5x25
C1 Hang 2x45
C2 Plate pinch 2x25x10
D1 Shoulder rotation with a bar 2x10х12,5
D2 Facepull 1 2x10x15
D3 Facepull 2 2x10x7,5
II
Wrists and fingers conditioning, Ido's scapula mobilizations
A1 Rotation into arch with a wall 2x10
A2 Back bridge pushups 2x10
A3 Jefferson curl 2x10x6,25
B1 Handstand to wall 3x32
B2 Adv. tuck BL 2x22, 20
C1 L on ground 3x11
C2 Support 3x31
Soft tissue work, squat mobility
Back squat 5x60, 5x70, 8x80 31X-
A1 Power clean and power jerk 3x60, 2x3x65
A2 BW squat jump x5 - 2-3 hold at the bottom of the squat 2x5
Snatch press 4x5x22,5
A1 Muscle snatch 3x5x40
A2 Snatch pull 3x3x60
Bench press 5x47,5, 5x55, 5x62,5 31X-
B1 BW leg curl 2x5 - I'll need a progression, because right now it's pretty damn hard and I can't do it at all.
B2 Romanian DL 2x6x82,5
C1 Reverse plank 2x70x10
C2 Front rack hold 2x30x100
Some soft tissue work
A1 Front squat 1,5 with elevated heels and close stance 2x6x60 + drop to 40
A2 Stiff legged deadlift 2x12x70
A3 Quad extensions 2x10-12 + drop
A4 Hip thrust 2x12x70
27.09
Clean 82,5
28.09
Soft tissue work
Deficit snatch grip DL with a fat bar 3x57,5, 3x67,5, 7x75 X22- - Grip gave out.
I also held a 2 second BL.
Soft tissue work
Push press 3x57,5, 3x67,5, 5x77,5
A1 Clean 3x3x65
A2 Quarter squat-jump 3x5x30
Snatch press 5x5x22,5
Pullup neutral grip 5x15, 5x17,5, 5x20 X221
A1 Wall HS 4x30
A2 Support 4x30 - With shorter rest than usual.
I also squatted 60kg overhead.
I
Soft tissue work, squat mobility
Back squat 3x65, 3x75, 8x82,5 31X-
A1 Clean pull 3x3x90
A2 Swings 3x10x32
A3 Broad jump 3x5 - Jumps were a little bit better this time.
II
A1 Good morning 2x10x45
A2 Hip thrust 2x10x87,5
B1 Wheel rollouts from knees 2x12
B2 Renegade row 2x6x25
A1 Muscle snatch 4x5x40
A2 Snatch pull 4x3x60
Bench press 3x52,5, 3x60, 4x65 31X-
B1 Shoulder rotation with a bar 4x10x12,5
B1 Facepull 1 4x10x15
B2 Facepull 2 4x10x7,5
Soft tissue work, squat mobility
Muscle snatch 5x5x40
Deficit snatch grip DL with a fat bar 5x62,5, 3x70, 5x80 X122
A1 Reverse extensions 2x10x5
A2 Hamstring curl 2x6x35
B1 Pullover 3x8x12,5
L sit muscle ups on rings
Wrists and fingers
Push press 5x65, 3x70, 4x80 - I have DOMS in the triceps from the muscle ups.
Snatch press 3x5x25
Pullup neutral grip 3x17,5, 3x22,5, 3x25 X131
Some handstands, BL and other stuff on the rings. And some far bar reverse bicep curls 
Squat mobility
Back squat 5x70, 3x80, 6x87,5 31X-
A1 Good morning 3x10x45
A2 Hip thrust 3x10x87,5
B1 Wheel rollouts from knees 2x12
B2 Renegade row 2x4x27,5
A1 Muscle snatch 3x3x42,5
A2 Snatch pull 3x3x62,5
A3 OHS 3x3x40
Bench 5x55, 3x60, 4x65 31X-
Snatch press 4x5x25
Soft tissue work, squat mobility
Power snatch
Deficit snatch grip deadlift X132 3x62,5, 3x72,5, 6x82,5
A1 Hip thrust 3x5x110
A2 Pullover 3x10x15
B1 Pendlay row 2x10x60
B2 Dumbbell row 6,5x20 + 2 drops at 10kg
Plate pinch 3x30x10