Wednesday

Wednesday
A. Back Squat, build to a moderate single
B. Back Squat, 1/min for 5 min @ same weight
C1. Ring Dips @ 31X1, 1-2 weighted x 4, rest 1 min *3 sec eccentric, good external rotation at the top
C2. Inverted Bar Rows @ 20X1, 8-10 x 4, rest 1 min
+
4 rounds for time:
10 Double KB Front Squats, 70#/hand
7 Deficit Strict HSPU’s, 5”
50 Double Unders

A. 405#
B. 405#
C. Skipped because I had to get to work early and didn't have time to finish.
D. 23:54- This wasn't hard cardio wise, but the HSPUs got me. Did 1 set of 2 and then went to all singles. I felt like my shoulders were fatigued from the start. Had to take a lot of rest between reps.