Days of Boring Past

4/13 -15 min stepmill -Activations, side planks and more ab work -Kb swings 88lbx20x5,25x2 sets, mixed with20kg snatches 5x5,2x15 per arm 4/12 -15 mins stepmill -Activations and planks, bird dogs -Bench 3x3, 2x2 -Box squat 3x3,2x2. Wide stance --narrow stance low box seated GM with two chains 5x5 -Narrow stance low box with 2 chains off the ground 5x5 -Reverse hypers 3x12 to warm up, 1x30 to finish 4/11 -15 mins stepmill -Activations and planky abs work -Reverse hypers 3x15 -kb swings one arm 10x10 4/10 -15 mins stepmill -Activations ,planks, etc -Bell presses 6x8 then tea cup bell presses 3x10 -Back stuff. Many wide pulldowns mixed with Seated face pulls   4/7 15 mins stepmill - Lots ofActivations and suspension strap planks-holds close to body and holds away from body for 4 rounds -Banded pull/row with a 15 hold at end of set -Bench worked up to 345 xsingle then some down sets with softee pad and some tempo sets of 550 for 3 rounds -Banded tricep pushdowns with static hold in middle and end 5 rounds -Banded standing back raise 4x6 4/6 -Activations with planks and birddogs. Added dumbbell oblique work 4x8 oer arm -KB swings 28kx25 repsx4 rounds-two hand. then 10x10 single arm swings 4/5 15 mins stepmill -Reverse hypers 3x12 then 1x30 at end -Trap bar deads worked up to 365x1x2 -Ab wheel 5x8 with planks -Belt squats 5x6 With the hammy not quite a 100% yet, it was a week of boring rep work along with other work that is quiet doldrum so I will leave that out. Mostly paperwork and moving the new building along and cutting my teeth on that experience. It is something I have wanted for 15 or 16 years now and it is finally about to become a reality. Since it is all unknown to me currently- planning , banks, permitting, etc. it is alot to deal with.     -