Wednesday morning
20 minutes, max incline, 5.5m/s
Wednesday evening
Band reverse delt work
Thursday morning
20 minutes, max incline 5.5m/s
Thursday evening
Shrugs
110 + blue band - 10 sets of 10
Rows
110 for one sets of 25 - 30
Friday morning
10 minutes max incline 6m/s
Friday afternoon
Heavy pin press volume
Warmed up then
105k
3 holes Close 10 Med 10 Wide 10
2 holes Close 8 + 2 Med 10 Wide 10
1 hole Close 6 + 2 Med 7 + 3 Wide 5
All PRs across the board - lovely
Block power clean
Triples 30 / 40 / 50 / 60 / 70 / 80
Doubles 87.5 / 90