coffeegrip Posted December 7, 2020 Author Share Posted December 7, 2020 Monday A1. DB snatch: 3x4 A2. Vertical jump: 3x4 B1. Squat: 225x4, 245x4, 265x5, 245x5, 225x5 B2. 1H pinch 2” block: up to a PR at 85 lbs. 2H pinch 2” block: up to a PR of 204 lbs. (8 lb. PR) C. 2H homemade wrist wrench rows: 3x8-10 D. RDL: 135x8, 225x8, 275x10 1 Quote Link to comment Share on other sites More sharing options...
coffeegrip Posted December 9, 2020 Author Share Posted December 9, 2020 Wednesday CNS not firing today... Decided to do lighter weights with more volume A1. DB bench: 50x10, 60x10, 70x10, 80x10, 90x10 A2. DB shrugs: 5x10 @70s A3. TRX row w/feet elevated: 5x10-12 B1. DB curls: 3x10 B2. Various shoulder exercises 2 Quote Link to comment Share on other sites More sharing options...
coffeegrip Posted December 14, 2020 Author Share Posted December 14, 2020 Monday I actually had plenty of time to get everything in today. A rarity these days. A. Hang power snatch: 50kg x3, 50 x3, 60 x3, 60 x3, 60 x3 B1. Squat: 70kg x5, 90 x3, 110 x2, 120 x1, 130x1, 140 x1 fast and easy. Just wanted to test my knee. Close to 100% B2. CoC grippers (all MMS): Tx5, #1x3, #1x2, #2x3, #2.5x2, #3x0, #3x0, #3 simulated Silver bullet for 15 seconds C. Barbell RFE split squat: 3x5 @60kg D. RDL: 90kgx5, 110x5, 130x8 E1. 2x35s plate pinch holds: 3sets each hand for 10-15 seconds E2. Leg extension: 2x10 E3. Leg curl: 2x12 1 Quote Link to comment Share on other sites More sharing options...
coffeegrip Posted December 15, 2020 Author Share Posted December 15, 2020 (edited) Tuesday A1. Weighted Pushups: BW +20kg x12, +25kg x12, +25kg x12, +35kg x12, +25kg x12 A2. DB rows: 60 lbs x8, 80x8, 100x8, 120x8, 130x8 B1. Pull-ups: 3x8 B2. SA DB shoulder press: 3x10 B3. Trap bar shrugs: 3x12-15 C1. Rear delt raise: 2x10 C2. Lateral raise: 2x10 Edited December 15, 2020 by coffeegrip 1 Quote Link to comment Share on other sites More sharing options...
coffeegrip Posted December 17, 2020 Author Share Posted December 17, 2020 Wednesday 20 min. Incline walk plus 10 minutes stretching. Thursday A1. Box jump: 3x3 A2. Doh axle deadlift: up to 152.5 kg B1. 3” pinch block: 5x1-2 @ 173 lbs. B2. DB split squat: 4x6 C1. 2” thumb blaster: 3x6 @ 68 lbs. C2. Thumbless Doh axle mini finger curls: 3x3-5 @ 92kg C3. Abs: 3x12 1 Quote Link to comment Share on other sites More sharing options...
coffeegrip Posted December 20, 2020 Author Share Posted December 20, 2020 Saturday Recovery Circuit: 2 rounds of 10 different exercises Sunday A. Block Power snatch: 4x3 @65kg B. Back squat: 100kg x3, x5, x7, x7 C. Hip thrust: 3x10-12 D1. Leg extension: 3x10 D2. Leg curl: 3x10 1 Quote Link to comment Share on other sites More sharing options...
coffeegrip Posted December 22, 2020 Author Share Posted December 22, 2020 Tuesday A1. Standing press (tempo 3” con, 5” ecc): 4x8 @95 lbs A2. DB rows: 40x8, 60x8, 80x8, 100x8, 120x8, 120x10 B. 1H Homemade Wrist wrench: up to a PR of 80 lbs 2H wrist wrench: 90 lbs x3, 115x3, 135x3, 145x2 1H wrist wrench: 3x10 each @50 lbs C. Push-ups: 4x20 D. Extensor bands: 3x15-20 1 Quote Link to comment Share on other sites More sharing options...
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