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Squat
60*5
80*8
80*5*4 Low and slow

Pullups
5,5,5,3,3

Split squat with 17.5 each side
5,5,5,5,5

Some 1 arm push-up practice.
 
60*5
70*5
70*5
110*7*3

Slip squat with barbell *7 each side
No extra
5 kg
10kg

Kb Snatches with 24
5+5 *6

With 16
10+10 *2
 
Bench
60*5
70*5
75*5
80*5
75*5
70*5
60*10

Atg lunges 5*3 es
Assisted Cossacks 5*3 es

Ghd various 4 sets

Tricep pull downs 3* 10

Sandbag walk each shoulder

2 min hip stretch on bench each side
 
Trying out the trap bar deadlift
70*5
100*5
120*5
130*5
120*5
120*5

Single Kb c&p es
5,5,5,5,5

Reverse nordics & b stance lunge with 20kg
 
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