Bodybuilding as recovery

Status: Knee fucked up, bad enough to not use it today at least. All flexion hurts. Adapt the session.

A: Press BN Wide grip 3 x 40, 3×50, 2 x 60

B: Press BN Medium grip 3 x 40, 3 x 50, 2 x 60

C: Press BN close grip 4 x 40, 3 x 50, 2 x 60

D: Press 3 x 60, 2 x 70, 1 x 75, 80, 85, 90, 92kg yearly best! Pretty good to press 92kg after near maxing in Push press Monday and Wednesday.

 

 

E: Hang Muscle Snatch (no body contact)  3 x 40, 50, 60, 1 x 70, 75kg

F: Bench supported row wide grip 5 x 70, 80, 90kg good stuff!

G: Hang Snatch High Pull (flatfooted, no body contact) 5 x 60kg, 5 x 70kg x 2set

Focus on pulling high and to use the hips as little as possible. It is pretty clear that what is lacking is my shoulder and delt strength.

H1: Rear delt raises 10-12 x 3set

H2: Lateral raises 10-12 x 3set

I: Weighted Pull-up supinated grip 1 x 32kg, 1 x 48kg, 1 x 56kg

Should have done this earlier in the session :)

Screen Shot 2014-07-03 at 3.26.50 PM

 

 

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