Lasts of Tests

Foam Roll
Stretch
Movement Prep

A1. Fms Ankle 8/8

A2. Box Jumps 24 inch 6 , 6 , 6

B1. T Spine Mobility

B2. Get Mills 24kg 1/3 32kg 1/4

C1. Barbell Snatch from the ground bar x 5 95 x 4 85 3 , 4,3 - just wanted to get some patterning in, first time doing it from the floor.

D1. Trap Bar DL - Bar x 5 135 x 5 225 x 3 315 x 3 405 x 1 455 x 1 480 x 1 PR!

D2. Self Joint Hip Mobilization 2 sets

E1. Over Head Press 24kg x 3 32 x 1 36kg x 1 36kg 2/1 1 push press with slow eccentric for 2 sets each arm double 32kg x 4

F1. SL RDL Barbell Loading 145 x 5 175 x 5

F2. Side Plank - Hip Abduction 10/10 , Adduction 10/10

Cardio:

30 mins Airdyne 8.97 Miles AVerage HR 157 - Some nice boring steady state cardio to finish a grueling session.

Really happy with the Trap Bar DL. I haven't gone past 425 in 4 months. With the ankle injury I was just ot get back into it. Despite that I still managed a personal Best. I think I tested well in the front squat and trap bar because I have gotten so much stronger in my single leg accessory lifts like the sl squat and sl rdl.

Gym did not have a 40kg today. They don't have a 44kg but they do have a 48kg. I cleaned the 48kg but the press didn't go anywhere. I was pretty tired from the Dead Lifts so I just went with some slow eccentric work.

I've got some good base line numbers to work with and I'm hoping to top them in 3 weeks. I just have to managed my recovery but at the same time cause enough of a stimulus to create the desired strength adaptation.

Some light work tomorrow.