Joint rotations


Super Squats & RTK

squat warm up #1 100 lbs x 8
squat warm up #2 135 lbs x 6
Work Set 220 lbs x 20 reps
no rest
25 lbs plate pull overs x 20 reps

5 mins rest

RTK Heavy day
Double Presses
32kg+32kg
1,2,3 1,2,3 1,2,3 1,2,3 1,2,3

Double Dead lift
32kg+32kg x 20,20

Standing Wheels
5,5,5

Squats were a little tougher today, I don't think I took in as much air as I needed to so I will work on that. I completed 5 ladders today at 1,2,3 so now it is time to compress the time taken to do them before moving on to 1,2,3,4. I found myself not tensing up my quads, glutes and abs as much as needed so I really tried to think about that during my presses and it helped a lot. Double snatches with the 32kgs are coming along well.