A. Box Squat; build to a heavy set of 5 in 12 minutes – same as last week, just less reps, looked solid last week mate – 160kg x 3; 105kg.
B. 10 month DB Press @4040; 6-8×4; Rest 2 minutes – video please – 6×1, 15kg; 6×1, 12.5kg; 6×1, 10kg; 7×1, 9kg. Pretty challenging even at 9kg. Think that early sets at heavier weight smoked my shoulders. Was quite a bit of mid and lower trap activation.
C1. DB Bench Press @40×1 cluster; 5.3.1 x4; Rest 60 seconds – 20kg, 30kg, 36kg, 38kg. Okay, not sure if I did this right… did 5 reps at 20kg, then rested 60 secs before starting C2, then hit C1 again at 30kg for 3 reps, and so on, and so on. Is that right?
C2. Plank; 60 seconds x4; Rest 2 minutes – No probs.
+
10 minutes @ 80%
20 kb swing 2 pood
15 HR push ups
300 meter row – 3 rounds 30 reps.

Rest 3:00

10 minutes @ 80%
20 DL 185#
10 meter bear crawl
30 cal row – 2 rounds 10 reps. Was struggling a bit here, especially with row. Had to break DLs up; back didn’t round, but was feeling more lower back and glutes as opposed to hamstrings.

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