A. Benchpress ~70% 1RM, 3x8-12
I did 145#, 3x10
B. Dip progression
3 sets, 5-1-1-1. 1st set was 4 reps, next 2 sets were 3 reps (14 reps total)
C. Pullup progression
Mistakenly did the 1x10 that was only supposed to be a TEST for this progression, but anyhow.
- 1x 10 strict pullups, 90 sec rest b/t
- 3x3 strict pullups, 2 min b/t
- 2x8 assisted pullups 3-1-1
D. 400 Meter run
time: 1:35
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