A. Speed DL warmup 3-4 sets at 30-60%
157/71 kilo
B. Speed Deadlift 5x1 @65%
1x1 @70% = 184/83
1x1 @75% = 197/89
3x1 @85%= 223/101
**rest 1-2 minutes
C. Strict press 4 sets 4-7 reps ascending in weight (pushing to always get more the 4 every set)
100/45 x 2 PR
48/106 x 1 PR finally broke 100#
D. Strict weighted ring dips building to a heavy 4. (no less them 4 heavy sets to get there)
26# x 4 could have done way more
At Home:
E. Jerk technique
Went up to 135 then back to 95 working feet.
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