Usually, the week after a de-load I stink up the joint in live sparring. Sparring is timing and the time away from live sparring erodes it. Monday night, I stunk up the joint.
Tuesday was a good day at the gym.
band assisted deadlifts (MM bands set to be fully slack just above knee)
worked up to 2x455
then 2x3 at 405
Lots of speed. felt good.
1a dumbell press
4x4/4 at 95
3/5 x4 no rest
barbell complex at 40 kg (88 lbs)
narrow grip hang snatch
rest 90 sec