Upper back development


Still hungover from Saturdays wedding. Slept pretty well though.

Session one

A: High Bar Back Squat 6x70kg, 100kg, 130kg, 150kg, put on my belt and did 4x165kg, 4x160kg

A little disappointed but I did not have any power. Happy that I managed 6x150kg without belt though!

B: Panda Snatch Pull 2 x 70kg, 100kg, 120kg, 140kg – A little too heavy

C: Halting Snatch Deadlift 3x140kg – Heavy

D: Rack pull below knee snatch grip 5 x140kg, 10x120kg

E: Front racked walkouts 70kgx 5 breaths, 120kg, 160kg, 180kg, tried at 200kg but the bar was so bent and the rack so high that I did not manage to unrack it :)

Session two

The gym has entered summer mode = closes at 20:00 :(

Some nice guys at the gym let me in for a few minutes though so I could grab a few of my things so I could create a decent workout at home.

F: 5-10mins of handstand practice

G: Back and Front lever practice

H: 5 rounds of:

  • 10 Front racked lunges 70kg
  • 40m one arm KB Farmers Walk 32kg left
  • 40m one arm KB Farmers Walk 32kg right
  • 10 Slosh Ball Cleans 35kg
  • 10 Superman V-Ups
  • 5 Shuttle Runs 20m


F: 100 Situps for time

Slow but unbroken in 3:02





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