22-06-13

I skipped conditioning on Friday to give myself a rest, and because I wanted to do well at Bethnal Green on Saturday.

Foam rolling + shoulder dislocations

Dumbbell power cleans: 10.5kg, 5 reps; 12.5kg, 5 reps x 3

Standing one-arm dumbbell press: 10.5kg, 3 reps x 3

Upright rows: 20kg, 8 reps; 22.5kg, 8 reps x 2 (these really irritate my carpal tunnel wrist, sigh)

Machine rows (weight each hand): 15kg, 8 reps; 17.5kg, 6 reps; 20kg, 4 reps; 22.5kg, 2 reps x 2

Dimel deadlifts: 40kg, 20 reps x 2

Good mornings: 50kg, 3 reps x 3

Glute & ham raises: 10 reps x 2; +5kg plate, 10 reps x 3

Pullthroughs: 10 reps x 4

Decline crunch: 10 reps x 3

Spiders: 2 sets of 20s

Loads of stretching!

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