Crunches - 3x15
Lying leg raises - 3x15
Floor hyperextension - 1x20
Stretches - 1x60secs
Bottom position squat
Bottom position snatch
Hamstring
Wrist band stretch
Lat
Lower back - (chair)
Shoulder dislocations - 1x40 - moving hands in after every 5th rep
!pm-2.30pm
Deficit deadlift -
1x2 - 100k
1x1 - 120k, 140k
Deficit partial deadlift - 1x1 - 160k, 160k
*squeezed it off the floor to just below knees
Deficit reverse band deadlift - 1x1 - 160k
Partial push press - 1x1 - 60k, 70k, 80k, 80k
Partial press (from below sticking point to lockout) - 1x1 - 60k, 70k, 75k
C&J tech - 5x1 - bar only
*Actual jumped feet today, so that was good
Snatch tech - 7x1 - standard bar then 2 reps with oly bar
Reverse hyper - 1x8 - bodyweight only.
* Good session today, even thou my mind was on something else. Still cant tap into my aggression but it maybe a good thing due to learning tech at the moment.
Nadia Petrova - Bulgarian Fitnes Model
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