Active recovery day. Did a mish-mash of stuff.
A. 1k row
8:05
B. "Bring Sally Down"
Fun workout that (I think) Rich Froning came up with. You play "Flower" by Moby. With a barbell on your back, when he says "bring sally down", you squat. Hold the squat in the bottom until he says "bring sally up". Most of the 3 1/2 minutes is spent in the bottom. Works out to 30 squats w ~3 minutes of pausing in the bottom.
I did 95# (Rx is 135#). I didn't drop the bar, but skipped about 8 of the squats. Tough workout
C. 2x50 DUs
D. Work to a heavy DL
135x8, 185x6, 225x4, 275x3, 315x2, 345x1, 355x1, 365 failed
E. One Arm Chinup progression
5 strict chinups
2x3 per arm, One Arm Chinup, assisted
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