WARM
std warmup
MAIN
A. Front squat 5x6, 65% (I just built as I went - wasn't sure what percentages were, looked up afterward
5x95, 5x125, 5x145, 5x165, 5x165
42%, 55%, 65%, 75%, 75%
B. "Mary" 20 min AMRAP
{
5 HSPU (Did all of these strict, to skull mat)
10 pistols (5/side) (did all of these without holding leg)
15 pullups
}
6 rounds + 5 hspu + 10 pistols = 195 reps
Accessory
C. 3 rounds, not for time
{
6/arm DB Incline Bench 35# (with other hand holding db at length for stability)
6/arm DB row 35#
}
D. One Arm chinup work
2 very slow negative chinup
2/side one arm bar hang
3x1/side One Arm Chinup - assisted
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