Training 6/28-7/6

Deadlifts

Warm up

Snatch
45x5-95x3-135x3

Speed
135x2-225x2-315x2-405x2- 495x2x2x2x2

Max
545x2-585x2-635x2

Ghr
Bwx25x25-added mini bandx15-20 lost count, but triple paused last 5

Sumo deadlift
405x2-315x3x2x2x2

Snatch grip dead
315x2x2

Empty trap frame w/fat handlesx35 just to finish my grip off

Overhead Press

Warm up

Strict press
45x5-95x5-135x2-155x2-185x2

Push press
205x2x2x2x2-225x2-245x2-275x2-285x2!-225x2-135 klokovx5

Floor press
225x10-275x10x10x9

Arms superset
Cable extension/db curl
150x40/55x15-150x40/65x10- 150x35/75x10-150x35/85x6

Inverted row
3 sets of 25 at bodyweight.

Volume Squats

Warm up

Squat
45x10-95x10-135x10-185x10- 225x10-315x10-365x5x5x5x5- 405x4x4x4x2 done son

Ghrs
Bwx25 add mini bandx15w/5 of them triple paused- 10w/mini+5 without-bwx10

Hack squats
180x10x10x10

Standing abs
100x15-150x10-130x15

Volume Press

Warm up

Strict press
45x5-95x5-115x5-135x5-185x5-205x5x5x5x5x5x5x5x5x5x5
Superset with pull ups

Standing lockout work
205x5x5x5x5x5

Sledgehammer smashes
4 sets of 20 alternating lead hand

Events

Axle clean and press
65x5-115x3-135x2-155x2-175x2-205x2-225x1-245x1-275x1

Zercher holds
275x30 seconds-295x30-405x20

Deadlifts
135x3-225x2-315x2-405x2-495x1