900 in the 110's

Cheers mate, i do love those socks.

Cleaned up to 110 and decided not to aggravate it.

Clean pulls
130x3
150x3
170 6x3

Hang snatch pull
40x3
60x3
80x3
100x3
120 5x3

Oly squat, suppose i'll have to just call this squatting now.
60 2x5
100x3
140x3
170x3
200x3
220x2

Less backy every time, should finally be able to push on.

Clean pulls
70x3
110x3
150x3
180 4x3

Last rep was terrible, basically a deadlift.

Snatch pull
40x3
70x3
90x3
120 6x3

Getting speedy, all about nipple height.

Front squatted up to 120 but felt it sitting on my shoulder.
Squat
120x3
160x3
190x1
210x1
240xf Just stopped at the bottom.

RDL
120 5x5

X band walks
3 sets

been trying to do the x band walks, do you need an especially short band or do you just double it over?

i just double it, does mean the tension ramps up quick. My arse is always on fire after those. It's not a movment with a large range of movement anyway if you want to purely use your glute. Having a high tension isn't a huge problem as long as you don't start to bend your legs.

Power clean
40x3
70x3
90x3
110x3
120x3
130x1

Didn'[t want to push the shoulder but happy with that.

CLean pull
160 3x3

on last rep i didn't hold on to the shurg and my back spasmed as i let it drop.

Feet up close grip
60x5
80x5
100x5
120x5
130 3x5

Strip set
145x1
120x3
100x3 supposed to be fast they weren't

130 power and 220 oly squat is nice. what's the plans for this year weightlifting?

My best is 140x2 power cleans. See how it goes, i've got a gb confirmation camp this weekend so i hope my backs alright by then, i finally felt like i'm getting the speed back today, the 160 pulls were nice.

Bench
60x5
80x5
100x5
120x5
140x1
150x1
160x1 purely to stop my housemates rincing me about the commonwealths
140x5
140x3
Then dropped 10kg and did 5 all the way down to 60kg

Prone row
60x8
70x8
80x8
90x8

Prone row ss rear delt fly
80/25 3x8

Lots of rolling and stretching, back feels alot better.

Did a Camp with BWL for the P2P programme. Can't remember all the weights but there was a ridiculous amount of volume. Power snatch and pclean and pjerk on friday. Double session on saturday
Am-Snatch, Snatch pull, Power jerk
Pm- push press, Clean and jerk, clean pull, Squat

Snatch
40x3
50x3
60x3
70x3
80x3
90 5x3

Snatch pull
125 5x3

Threw for the first time in ages. Some medball work afterwards then.

Clean pull
60x3
90x3
120x3
130x3
140x3
150x3
160 5x3

Bench
60x5
90x5
110x5
120x5
130x5
140x5
150x1

Caught up with a powerlifting bud of mine, so ended up doing his session.

Deadlift off low block (ballache height)
60x5
120x5
170x3
220x3
270x1 Hard
280xf didn't move.

Dynamic BOR (not really sure what else to call it)
70x5
110 2x5
120 2x5

close grip pull down (can't remember)

some screw curls

Clean, shoulder still tight so no jerk
40x3
60x3
80x3
100x3
110x3
120 5x3

Clean pulls
160 5x3

Squats
60x5
100x5
140x3
170x3
190x3
200x2
210x2
220x2
240x1

Strong work in here broseph.