09.28
A. Back squat, build quickly to a single @ 80-90% 1RM - #135-#185-#225-#275-#310 - no sleeves, belt or Oly shoes
B1. Weighted supinated CTB pull-ups, 2-1-1, 31X0; :90 rest -#53-#62-#70
B2. Behind-the-neck shoulder press, 3 x 3-4, 31X1; :90 rest #120-#125-#130(3) - these are feeling better
C. Powell raise, 2 x 4-6/side, 30X0; :60 between sides #20
then
10:00 very easy:
max unbroken handstand walk
20 Assault Bike calories
4 rounds and around 30'...longest was 14'
A. Back squat, build quickly to a single @ 80-90% 1RM - #135-#185-#225-#275-#310 - no sleeves, belt or Oly shoes
B1. Weighted supinated CTB pull-ups, 2-1-1, 31X0; :90 rest -#53-#62-#70
B2. Behind-the-neck shoulder press, 3 x 3-4, 31X1; :90 rest #120-#125-#130(3) - these are feeling better
C. Powell raise, 2 x 4-6/side, 30X0; :60 between sides #20
then
10:00 very easy:
max unbroken handstand walk
20 Assault Bike calories
4 rounds and around 30'...longest was 14'
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