Dip -
1x1 - bodyweight + 35k,
1x1 - bodyweight + 40k
1x1 - bodyweight +50k,
1x1 - bodyweight +60k,
1x1 - bodyweight +70k
Parallel grip chin -
1x1 - bodyweight + 10k
1x1 - bodyweight + 15k
1x1 - bodyweight + 29k
1x1 - bodyweight + 25k
1x1 - bodyweight + 30k
Olympic weightlifting technique -
Clean & Jerk - Clean > front squat > power jerk - 5x1 - bar only
*hit bar off chin...ouch!!
Snatch - Pull & tuck - 5x1 - bar only
Overhead squat in rack - 3x8 - bar only
Hipbelt calf raise -
1x30 - 35k, 40k, 50k, 60k, 70k, 100k
Stretches - wrist, lats, chest, triceps and sat in squat position for one minute.
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