Saturday 24 November

A1. Clean-grip deadlift, 5 x 3-4, 22X1; 2:00 rest
A2. Weighted dips (ring or bar), 5 x 3-4, 21X1; 2:00 rest
B1. DB Russian step-up, 3 x 12 w/left leg; :00 rest
B2. DB Russian step-up, 3 x 12 w/right leg; :00 rest
B3. DB back extensions, 3 x 8-10; :60 rest
C. Front leaning rest on rings, accumulate 240 seconds w/perfect positioning

A1. 175, 185, 195, 205, 225 - these felt a lot easier this week than they have in the last couple of weeks.
A2. Bar dips: 10, 15, 20, 25, 30(3) – PR+10 - really happy with how much better my dips have gotten.
B1/B2. 30s for all – much better than last week
B3. 20(8) for all. Rough combination - lower back was not happy.
C. Complete, 8x 0:30 - also happy with how much easier this is getting.

Saturday 17 November

A1. Clean-grip deadlift, 5 x 4-5, 22X1; 2:00 rest: 175, 185, 195, 205(4), 205(4) - really hard to hang on to the bar today.
A2. Weighted ring dips, 5 x 2-3, 21X1; 2:00 rest - unweighted (3), 2.5(3), 5(2), 5(2), 5(2) - these are getting better!
B1. DB Russian step-ups, 3 x 15 w/left leg; :00 rest: used 30lb dumbbells; needed a break between legs
B2. DB Russian step-ups, 3 x 15 w/right leg; :00 rest
B3. DB back extensions, 3 x 8-12, 2022; :60 rest: used 20lb dumbbell, 3 sets of 8.  these were really hard after B1/B2.
C. Front leaning rest on rings, accumulate 300 seconds w/perfect positioning: complete, 10 sets of 0:30 with lots of rest between sets.