20 rep Back Squats

Ia. Weighted Ring Chin-ups, based on 125kg

bodyweight(5) - 12,5kg (5) - 27,5kg (4)

Ib. 20 rep Back Squats

40kg - 60kg - 97,5kg + 1/2 pound (20) Success !!!

II. 3 Rounds of:

a. Strict Pull-ups: 13 -13 - 10 =36

b. HSPUs: 13 - 12 - 10 = 35

c. L-sits: 25s - 24s - 20s

Oly. Lifting Day

I. Low-hang Power Clean and Push Jerk 3 x 5

133 x 5 sets

II. Overhead Squats

105lbs(5) - 120lbs(5) - 135(7)

III.

Planche Holds 10s x 3 rounds

Bar Front Lever Holds 10s x 3 rounds

20 rep Squats

I. Weighted Ring Chin-ups:
5kg(1) - 15kg(1) - 25kg(4)

II. 20 rep Back Squats:
40kg(20) - 60kg(20) - 92.5kg + 2 pounds (20) Success !!!

III. 3 Rounds of:
a. Strict Pull-ups: 13 -12 - 11
b. HSPUs: 15-12-11
c. L-Sit: 20s - 20s - 20s

Clean & Jerk

Snatch

40kg(3)- 50kg(2) - 60kg 1 x 3 sets

Deadlifts

90kg(3) - 105kg(3) - 115kg(3)

Front Lever/Planche Practice for 15 minutes

Super Squats #4

Press
40kg(3) - 60kg(3) - 65kg(3)

Back Squats
40kg(20) - 60kg (20) - 90kg+2lbs(20) Success !

3 Rounds of:
3 Rope Ascents, long arms descent with leg assistance
Max dips: 22-21-20
Max hollow rocks: 55s-50s-50s

Oly Lifting Day

Warm-up: Barbell Complex 20kg - 30kg - 40kg

Clean Grip Snatch Pull x 3

Behind the neck thruster x 3

Goodmornings x 3

Bent Rows x 3

-Clean & Jerk 1 x 5 sets

70kg - 75kg x 4 sets

+ 1 set of 100kg rack support dips as in the jerk x 5 reps

-Weighted Ring Chin-ups: BW(5) - 25(3) - 50(5)

-Planche Holds/Planche Push-up training

Super Squats

I. 20 rep squats
88 - 133 - 195 pounds. Success !!!

I came out of solitary training (garage) for this workout. It felt heavy last time so I wanted to draw energy from other souls in the gym setting. : ) That sound weird. haha. But something worked. It felt comparitavely easy today. It felt like I opened up new neural pathways in the squat movement, or maybe just enhanced the existing ones. or maybe it was the bigger coffee today, and maybe because I did it earlier in the day. Too many variables. I don't care about the science. I'm getting stronger.

II. 3 Rounds

Pull-ups Strict: 14 - 10 - 9 = 33
Handstand Push-ups: 20 dips by mistake - 11 hspu's - 11
L-sits: 20s - 20s - 20s