deload
chin ups bwx2x15
rows 60kgx2x15
press 42.5x2x15
bench 55kgx2x15
dips bwx2x15
deload
chin ups bwx2x15
rows 60kgx2x15
press 42.5x2x15
bench 55kgx2x15
dips bwx2x15
still doing hct 12 with kb conditioning stuff on tuesday
ill start to do neck bridges on monday and wednesday
military press 65kg x6 x2x2x2
incline bench 70kg x6 x2x2x2
neutral grip chin ups bw+12.5kg x6 x2x2x2
rows 82.5kg x6 x2x2x2
skull crushers 27.5kg x6 x2x2x2
circuit x3 (snatches x5, incline push ups x10, goblet squats x10, swings x10) 20kg KB
squat 120kg x6 x2x2x2
snatch grip high pulls 60kg x6 x2x2x2
calf raises 100kg x6 x2x2x2
cable crunches 70kg x6 x2x2x2
bb curls 32.5kg x6 x2x2x2
press 67.5kg x6 x2x2x2
incline bench press 72.5kg x6 x2x2x2
neutral grip chin bw+15kg x6 x2x2x2
row 85kg x6 x2x2x2
skull crushers 30kg x6 x2x2x2
squat 115kg x6 x2x2x2
high pull 65kg x6 x2x2x2
calf raise 110kg x6 x2x2x2
cable crunches 72.5kg x6 x2x2x2
bb curl 35kg x6 x2x2x2
strict press 60kg x6 x2x2x2
incline press 75kg x6 x2x2x2
neutral grip chins bw+15kg x6 x2x2x2
rows 80kg x6 x2x2x2
skull crushers 27.5kg x6 x2x2x2
squat 120kg x6 x2x2x2
high pull 60kg x6 x2x2x2
calf raises 115kg x6 x2x2x2
cable cruches 75kg x6 x2x2x2
bb curls 37.5kg x6 x2x2x2
deadlft 60kgx5 100kgx5 120kgx5
chin up bwx3x8
one arm row 20kg x12 25kgx8
close grip pull downs 65kgx8 55kgx12
bb curls 35kgx10 25kgx12
hammer curls 15kgx8