12 minutes bike
Mini band pull aparts: 3×15
Mini band pull aparts behind head: 3×15

Legs Up Bench: 5×5 75kg, 77.5kg, 80kg, 82.5kg, 85kg
Side bends w/24kg KB: 5×15/side
Legs Up Bench 2 board: 5’s 90kg, 92.5kg, 95kg, 97.5kg
Light band ab pulldown: 5×20
Legs Up Bench 3 board: 5’s 100kg, 105kg, 107.5kg, 110kg
Abs on hyper: 5×20
Incline Bench: 4×12 100lbs, 100lbs, 105lbs, 110lbs

I went through this one pretty quick, and it felt good.  I took yesterday completely off for the first time in a while, which my body might have needed.

25 minutes bike
Mini band pull aparts: 3×15
Mini band pull aparts behind head: 3×15
Abs on hyper: 4×20
Squat w/belt & knee wraps: 3’s 145kg, 150kg, 155kg, 160kg, 165kg
10 minutes bike
Mini band pull aparts behind head: 5×20
Polish Pulls: 7’s 100kg, 105kg, 110kg
DB Lateral Raises: 3×15 10lbs
DB Bicep Curls: 3×10 23lbs
GHR’s: 5×8
Light band ab pulldown: 3×20
Pull Ups w/kip & assistance: 8×1

Kneeling ring abs: 3×15
RC mini band internal/external rotation: 6×15
12 minutes bike
Mini band pull aparts: 4×20
Speed Bench Press: 9×3 doubled red 55kg
Competition Grip Bench 1 board: 3’s 80kg, 85kg, 92.5kg, 97.5kg, 100kg
Competition Grip Bench 3 board: 3’s 110kg, 115kg, 120kg, 122.5kg

7:30am
20 minutes bike
PNF stretching

4:45pm
20 minutes bike
Mini band pull aparts: 5×15
Walking Lunges: 3×8/leg
Conventional Deadlifts: 5×8 115kg, 120kg, 125kg, 130kg, 132.5kg
Mini band pull aparts behind head: 6×20
Sumo Deadlift: 4×6 100kg, 105kg, 110kg, 115kg
Light band bench rows: 5×15
Zercher Squat: 5×8 45kg, 50kg, 55kg, 60kg, 65kg
Clean & Jerk: 35kgx5, 45kgx3, 50kgx2, 55kgx2, 55kgx2, 55kgx2
Chin Ups: 3×1

Deadlift is feeling really good.  I’m fairly certain that 132.5kgx8 is a PB.

7:30 am
10 minutes bike
Mini band pull aparts: 3×15
Mini band pull aparts behind head: 3×15
BB shoulder press (medium grip): 3×6 30kg, 35kg, 37.5kg
DB Bicep Curls: 3×10 18lbs
DB Flies: 3×15 18lbs

5:00 pm
20 minutes bike
Mini band pull aparts behind head: 3×20
RC mini band internal/external rotation: 6×15
Light band ab pulldown: 3×20

Regular Bench: 50kgx8, 75kgx5, 90kgx3, 105kgx1, 117.5kgx2 (3 board)
40 Super Katana: 125kgx2 (1board, chest), 130kgx2 (missed 2nd), 130kgx2
Oblique ab twist on bench: 3×12/side 15kg
BB Bicep Curls: 5×10 20kg

I put on Heidi’s Katana today to try to stretch it out a bit for her, and to give myself a present of putting on a bench shirt!  It’s not very tight, but it was good to have a shirt on again.  The first set with 130 my back started to cramp up before the second rep, and I loosened up when it got to the chest, so couldn’t lock it out.  The last set with 130 was much better.

5 minutes bike
V-sits: 5×15
Snatches: 35kgx3, 40kgx3, 45kgx3, 50kg (missed 9x), 45kgx1, 45kgx1, 50kgx1, 50kgx1, 52kgx1, 54kg (miss), 54kgx1

Squats: 6×4 112.5kg, 115kg, 117.5kg, 117.5kg, 120kg, 120kg
Stiffleg Deadlifts: 3×10 95kg, 100kg, 105kg

I keep psyching myself out with weightlifting.  Squats felt better than I thought they would, although they still felt a bit off. I think I’ve been having my grip too wide just trying to be nice to my shoulders, but I think it’s time to bring it back in!

8 minutes bike
Mini band pull aparts: 3×15
Mini band pull aparts behind head: 3×15
RC mini band internal/external rotation: 6×15

Legs Up Bench: 5×5 160lbs, 165lbs, 170lbs, 175lbs, 180lbs
Regular Crunch: 5×15
Legs Up Bench 2 board: 5’s 185lbs, 190lbs, 195lbs, 200lbs, 205lbs
Light band ab pulldown: 3×15
Legs Up Bench 3 board: 5’s 210lbs, 215lbs, 220lbs, 225lbs, 230lbs
Incline Bench: 3×10 95lbs, 105lbs, 110lbs
DB Shoulder Press standing single arm: 3×5 40lbs
Chin Ups: 5×1

10 minutes bike
Mini band pull aparts: 3×15
Mini band pull aparts behind head: 3×15
Light band ab pulldown: 3×15
RC mini band internal/external rotation: 6×15
Overhead Squats: 3×6 35kg

Squats w/belt: 3×5 122.5kg, 127.5kg, 127.5kg
Conventional Deadlift: 3×8 115kg, 120kg, 122.5kg
10 minutes bike
GHR’s: 3×8
Cleans: 35kgx5, 50kgx4, 55kgx2, 60kgx2, 65kgx2, 70kgx2 (missed 2nd rep)
            singles: 70kg (miss), 70kg (miss), 70kg (miss), 70kg, 73kg, 76kg (miss), 76kg (miss), 76kg (miss)

I can’t convince myself to drop to get under the weight, so these are more power cleans than anything. 

20 minutes bike
Mini band pull aparts: 5×15
Mini band pull aparts behind head: 5×15

Chin Ups: 6×1
RC mini band internal/external rotations: 6×15
Speed Bench Press: 9×3 65kg  double minis under bench
Floor Press: 5×4 80kg, 85kg, 87.5kg, 90kg, 92.5kg
Mini band pull aparts: 5×15
Mini band pull aparts behind head: 5×15
25 minutes bike