I had Taiji class at the Shaolin Institute in the morning, we focused on qigong and taiji push hands, then did my strength training in the afternoon.
1. squat: 145x5, 160x3, 180x6
2. 2-kb long cycle (clean & jerk): wave 1 - 16kg x 9/1:00, 20kg x 8/1:00, 24kg x 7/1:00; wave 2 - 16kg x 10/1:00, 20kg x 9/1:00, 24kg x 7/1:00; wave 3 - 16kg x 10/1:00, 20kg x 9/1:00, 24kg x 6/1:00
3a. GHR: 3x8
3b. weighted ab bench: 3x15
Started the morning off with lots of qigong, taiji and meditation...
1. bench press: 105x5, 120x3, 135x6 (super-setted band pull-aparts for 10-12 with every set of bench)
2a. lat pulldown: 4x12-15
2b. incline dumbbell bench: 3x15
3a. pushdown: 3x15
3b. dumbbell curl: 3x10
3c. lateral raise: 3x10
4. kettlebell snatch: 16kg x 40+40 / 5:00
Done! Feels good to be back!!