Stretches: Hip (Warrior), Pec, IT band.
Warmup: Foot Drills, Mobility Drills (including X-band walks, band pull-throughs, face pulls)
Deload Week, 60% volume, no jumping.
Weight before workout was 84 kg.
1) No Jumps
2) Weighted Chinups - 5 x 0kg, 3 x 5kg, 2 minutes rest, 3 x 10kg, 3 minutes rest, 3 x 15kg, 2 minutes rest, 3 x 20kg, 1 minute rest, 8 x 0kg.
3) Barbell RDLs - 3 x 8 x 60kg, 90 seconds rest.
4) DB Floor Press - 2 x 15 x (2*20kg), 90 seconds rest.
*5) Body Rows (Feet on Bench) - 3 x 6
*6) Rear Delt Fly - 3 x 8 x (2*10kg), 90 seconds rest bwteen supersets.
7) Ab/Back Circuit - Reverse Crunches, V-Ups, Bicycles, Back Extensions, 2 x 15, 90 seconds rest.
3 minutes rest
Max reps 30kg snatches in 1 minute: 10 reps.
Finished with stretching, same as AM + quads.
Deload felt fine.
Found that my coach got a second band, must have liked the one he cut up to make a rehab rig for his knee last year. Used it for x-band walks and pull throughs and face-pulls. Nice!
Chinups - odd rests were due to interruptions by people coming to the gym.
Everything else was on target and felt great.
And my stupid nasty ringworm rash is finally getting under control. Gee, the benefits of extremely strong meds...about time. Won't fully clear until after I leave my gym for the last time. Aargh, 6 months with no full-contact grappling. At least I'm finally healing.