Front Squat + Jerks 1 x 3+2 @70KG
Clean Pull 3 x 5 @ 110-120% @80KG (100% only) Did higher but butt came up
Bench Press 3 x 3 @65KG
Lat Pulldowns 3 x 10-15 @Orange+Green Band 15reps
Rope Tricep Pushdowns 2 x 10-15 @Blue+Purple Band 15 Reps
Power Clean + Push Press 1 x 1+5 @62KG, 64KG 1+4
Snatch Pull 3 x 3 @ 110-125% @74KG
Back Squat 3 x 6 @72KG
Dumbbell Row 3 x 12-15 @40lbs 15,12,12
Back Squat 3 x 4 @80KG
Clean from Blocks 3 x 3 @ 80% @64KG
Jerk 1 x 3 @65KG, 70KG for 2
Glute-Ham Raises 2 x 12-15 @Purple Band 15 Reps
Dumbbell Bent-Over Laterals 2 x 10-15 @10lbs 15R, 12lbs, 12R
Barbell Curls 2 x 6-12 @18KG 12Reps
Tricep Pushdown 2 x 10-15 @Purple+Blue Band 15R, 12R
BW: 60.4KG
Snatch + Hang Snatch + Touch and Go Snatch 1 x 1+1+1 @50KG, 52KG Missed last rep
Clean + Front Squat + Jerk 1 x 1+1+2 @70KG
Conventional Deadlift 2 x 5 @85KG
59.7KG
Back Squat 3 x 5 @75KG
Bench Press 3 x 3 @ % @62KG
Bench Press 2 x 6-12 @50KG 12R, 8R
Incline, Flat or Dumbbell, Cable Crossover or Pec-Deck Flyes 2 x 10-15 @20lbs @12R, 15R
Weighted Dips 2 x 8-12 @5KG 8R
Power Clean + Push Press 1 x 1+5 @60KG
Snatch Pull 5 x 3 @ 100-120% @63,65,65,68,68KG
Back Squat 3 x 6 @70KG
Pendlay Row 3 x 6 @40,45,45KG
Snatch 1 x 3 @40KG, 45KG (Did 3x but all failed after 1 single)
Back Squat 3 x 4 @ 80% @77KG
Bench Press 1 x 10 @ % @50KG
Bench Press 3 x 15 @ % @10+5 (44KG+40KG), 10+5 (40KG+35KG), 10+5 45KG
Dumbbell Bent-Over Laterals 2 x 10-15 @15lbs
Barbell Curls 2 x 6-12 @15KG 15R, 20KG 8R
Barbell or Dumbbell Shrugs 2 x 8-15 @60KB Barbell
BW: 59.1KG
Clean and Jerk 1 x (1+1) x3 @60KG @65KG 2CnJ, Missed 3rd Clean
Pull-ups 3 x 8-12 @8, 5+1+1+1, 12 with green band
Lat Pulldowns 3 x 15 @15 Reps Mult Banded
Barbell Row 2 x 12 @45KG
Cable Lateral Raises 2 x 15 @15R Green Band
BW: 59.4KG
Back Squat 3 x 5 @ 75% @72KG
Romanian Deadlifts 2 x 10-15 @60KG 15R, 65KG 12R
Leg Lunges 3 x 6-10 @50KG 10Reps *Only did 2 sets!
Narrow Stance Back Squat 2 x 10-15 @50KG 12R, 15R
Glute-Ham Raises 2 x 12-15 @15R Orange Band, 12R Purple Band
BW: 59.4KG
Bench Press Heavy Single @70KG
Bench Press 3 x 3 @ 85% @60KG
Incline Bench Press 1-2 x 6-12 @40KG 15reps, @45KG 10reps
Incline Dumbbell Flyes 2 x 10-15 @20lbs 15 reps
Weighted Dips 2 x 8-12 @2.5KG 12reps, 10reps
Skull Crushers 2 x 6-12 @15lbs 10 reps
Rope Tricep Pushdowns 2 x 10-15 @purple band 15 reps