std warmup
MAIN
A. Work to a 1RM back squat in 20 min
10x45, 8x95, 5x135, 4x185, 3x225
1x255, 1x275fail
bailed on the 275 pretty quickly because I could feel my 90% healed groin pull was having none of it. Better to not re-injure myself. 255 is 90% of my previous 1RM of 285
B. 4 rounds for time
{
600m run
20 burpee box jumps 24"
}
time: 20:38
I added:
C. One arm pullup/chinup practice
2x3 chinup
2x3 pullup
2x1 one arm chinup (per side) with band
2x1 one arm pullup (per side) with band
D. Strict BarMU practice
did 4 of them, but pretty ugly. strenth not back 100% yet
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