D10

Lunge twist 20/25/30/35

Snatch/press 20/25/30/35 (rack only with the 35)

Golf swing 25kb throughout 

Only time for 4 rounds 

Day 9

Single row/fly 15/20/20/20/20

Bent over row/fly 20s/20s/20s/20s/20s

Back extensions on floor

D8 round 1-2 25lbs; round 3-5 30lbs

Heavy band throughout 

D3 

Staggered row 25/30/35/35/30

One arm swings 20 throughout 

Swing to squat 25/30/35/35/30 - no swings after 30lbs

Super lightheaded today 

Day 2

Chest press & flies 20s/20s/17.5s/17.5s/17.5s

Wall sit 20/20/17.5/25/17.5

D1 narrow squats/wife squats 20/30/60/80/80

Dead lifts 40/50/60/80/80

Heavy band throughout 

Wk8 D4 (fave)

Rows 25/30

Fly 25/25

Chest press attempted 30, 25s/25s

Flys 17.5s/25s

Low energy/faint feeling today so stuck with two rounds 

Wk8d3

Side lunge/curtsy 20s/25s/30s

Step up sweeps 20s/25s/30s

Ball squeeze hip thrust 

Hands are sooo sore!

Wk8D2

Lat raises 12.5s/12.5s/10s

Bicep curls 20s/17.5s/17.5s

Tricep kickbacks 20s/17.5s/17.5s

wk8 d1

Split squats 25/35/40

Lunge to SLD 25/35/40

Step ups 50/70/70 w/ dbs at side, I find it too hard to hold the heavy dbs by my shoulders without tweaking my elbows. 

A burner! High HR and grip strength remains a challenge.