WARM
std warmup
MAIN
A. 3x5 OH Squat, at temp 31x1, moderate weight
I went light as I wasn't sure how shoulder would be feeling. Was tight, but not painful
warm: 2x5x45
main: 1x5x55, 1x5x65, 1x5x75
B. 8 min AMRAP
{
15 Front Squat 75# (subbed for Power Snatch)
30 DU
}
5 rounds + 2 reps
C. 3 rounds max pushups (subbed for pullups) 2 min b/t
20, 22, 17
I added:
D. 5x HS Hold
for balance. Longest freestanding increment was about 7-8 seconds. Pretty close to my goal of 10s!
E. 3x10 GHD situps
F. 1 Ab wheel rollout
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