WARM
usual warmup
200m run
MAIN
A. De-loading before trying to PR next week
Benchpress 3x8-12 @ 60% - I did 125#, 3 sets of 12 reps (60% of 210 - current 1RM 190)
Deadlift 3x8-12 @ 60% - I did 215, 3 sets of 8 (60% of 360!! Serves me right for doing math that early in the morning. Current 1RM is 300. Goal is 320. So 60% should have been 190#!)
B. Gymnastics testing (pullups)
3x3 strict pullups
2x8 partner pullups with 1-1-3 count on each
[Update: Went running at lunch: 5.06km, 25:51]
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