A. BS; build to a tough single – PR if possible, but just make it tough if you can’t, video your final set – 140kg. Not sure if it was quite PR, but def. tough. I’ve lifted heavier before, but only half squat, so yeah, guess it was a PR 🙂 Do you want me to send failed attempt at 145kg?
B. KB Rack reverse lunge; 6-8/leg x4; Rest 60 seconds between legs – Rx20kg, 24kg; 6×1, 28kg; 6×1, 24kg. Didn’t have 22kg or 26kg KBs, so had to jump a bit. A fair bit of compression through ribs on the side of the front leg when lifting 28kg.
C. Incline Bench Press @30×1; 5-7×4; Rest 90 seconds – 5×1, 50kg; 6×2, 40kg; 5×1, 40kg. One of my weakest areas. Really need someone to spot me, so can push my boundaries…
30 seconds row 90%
30 seconds rest/walk
– all sets same pace, record pace per set (average 500 meter pace):
Ran out of time. Average 500 is all over the place. Found myself changing technique halfway through set. Still not sure on pull / catch, hip angle, etc. Have you got demo?