1. BB push press - 3x6 62.6/67.5/72.5kg
2a. chin up - 3x6 10kg
2b. ring push up - 3x8
2c. 1 arm row - 3x8 each side 25kg
3. shoulder shocker series - 2x10 of each performed as a circuit, rest only as necessary between sets
a. plate front raise 15kg
b. db lateral raise 8kg
c. bb tall muscle snatch bar/25kg
d. recline Y with strap (trx)
-hold on to strap, lay back, straight arm raise to Y position overhead
4a. 1 arm kb clean and press - 3x6/6 16/20/20kg - hands felt like they were tearing to shit after the first round
4b. bent row - 3x6/6 as above
5. planche and L-sit practice - 5-10 minutes 8ish mins Frog stand
Not the best week - I think the fact I coincided my deload week with Christmas and eating like a pig was probably not as good idea as I initially thought. Back to the serious shit on Monday - can't wait!
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