WARM
std warmup
2x
{
10 wallball 20#
5 pushups
}
MAIN
A. Front Squat 3 sets 4-5 reps at tempo
I went 135# for one set, then 155# for 2 sets but last set only 3 reps
B. OH Press 3 sets 4-6 at 75%
did 5 reps at 95
did 4 reps at 115 <75% of 155, so too heavy! Should have been 105. oops
did 2 reps at 115, then went to 105
C. Dip progressions
- 10 ring dips at 511 temp (3,3,2,2)
- 3x5 weighted ring dips, 20#
D. 1 mile run
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