1) Barbell Snatch

mainly using this as warm up, felt good.

bar x 2×3

55 x 2 x 3

75 x 2 x 3

90 x 3 x 3

2) Deadlift

90×5

180×3

200×3

220×3

250×3

270×3

290×3

315×3

290×3

270 x 5 sets of 3

3) Military Press

55×3

65×3

75×3

85×3

90 x 3

105×3

90 x 6 sets of 3

1) Bench press

135×3

145×3

155×3

165×3

175×3

185×3

1952×3

190x2x3

185×6 sets of 3

2) Ft Squat

135×3

145×3

155×3

165×3

175×3

195×3

185×4 sets of 3

3) Top Half Seated Pin Press

185×3

190×3

195×3

205×3

215×3

225×3

215×2 sets of 3

4) Band Triceps and Shoulders

3 sets of lots

Doing 5/3/1 for mil press and squat tonight.

1) Mil Press

45×15

65×5

75×5

85×5

95×5

105×11 Rep PR

2) Squat

135×5

185×5

205×5

215×5

235 x 10 (no belt, no wraps, just raw)

3) Chin ups

+35×3

+70×3

+100×0, +100 x 1

ladders

BW ladder up to 11, up to 66 total reps

4) Blast Strap push ups

5 sets of 15s

Done, deadlifts tomorrow

1) Bench Press

worked up to

195 x 4 sets of 5

205 x 5

2) One arm rows

111×14, 120×10, 130×8, 120×12, 110×15

3) Low Incline Fat Grip Press

95×25

125×15

135×12

155×8

185×3

135×10

4) chins

5 sets of 10

1) back squat
worked up to
230 5×5

2) pin good morning
225×5 sets of 10

3) blast strap push ups
X25,x16,x12,x8,x5,x5 minimal rest between