Corona made me do it

[CRZA]

I like the hang clean progression!

Thanks man im trying!!

 

[CRZA]

Db shrugs 2 x 10
Db cuban press 2 x 10
Cb lateral raises 2 x 10

Incline db press
20 x 3 x 10
32 x 3 x 6 slooow eccentric

Lat pulldown, slow eccentric
3 x 10 42
3 x 8 59

Db Flies 14kg x 5 x 10
Band pullapart 5 x 15
Curls 22kg x 5 x 6

Triceps extensions 16 x 5 x 8
Pike planks 5 x 12

 

[CRZA]

Db shrugs 2 x 10
Db cuban press 2 x 10
Cb lateral raises 2 x 10

Floor Press
40 x 10
60 x 8
80 x 2 x 5
100 x 4,4,4,8

Rear delt flies 4 x 5 isomertric hold

Med ball pushups 4 x 12
Db Row 36kg x 4 x 12
Lateral raies 6kg x 4 x 12
Abs 4 x 12

 

[CRZA]

Hang cleans
40,50,60 x 3
70 x 6 x 3

Split Squats, 3 sec pause
40 x 5
50 x 5
55 x 3 x 5

Squats
70 x 5
90 x 5
110 x 3 x 5

RDLS kettlebells 3 x 10
Calf raises 3 x 10
Abs 3 x 10

 

[CRZA]

Shrugs 2 x 10
Cuban press 2 x 10
Lateral raises 2 x 10

Incline db press, 3 sec pause
20kg x 2 x 10
30 x 3 x 7-8

Incline db row 3 x 7

Rope rows 4 x 10
Face pulls 4 x 12
Triceps pushdowns 4 x 10

Curls 4 x 10
Planks 4 sets

 

[CRZA]

Monday

Db shrugs 2 x 10
Db cuban press 2 x 10
Cb lateral raises 2 x 10

Floor Press
40 x 10
60 x 8
80 x 2 x 5
90 5
107.5 x 4 x 3

Rear delt flies 4 x 5 isomertric hold

Med ball pushups 5 x 12
Db Row 38kg x 5 x 10
Lateral raies 8kg x 5 x 10
Abs 5 x 10

 

[CRZA]

Friday

Bench Press
50 x 5
70 x 5
80 x 5
100 x 10
90 x 8

Trap bar deadlifts
70x 5
120 x 5
150 x 3
170 x 3
190 x 3
220 x 3

Rope rows 3 x 10
Rope facepulls 3 x 10
Triceps extensions 4 x 10

 

[CRZA]

Saturday and sunday: around 2 hours of good rolling

 

[CRZA]

They closed down the gyms again. So no lifting and BJJ for three weeks

I have to train someway. Not sure what to do yet.
I got a 20kg kettlebell, grippers, rings and bands. I also bought a good amount of steel to bend, aswell as a few deck of cards. Ill figure something out. But it sucks to shut it all down again.