A. Low Bar back squat; build to a tough set of 3 – video last set – 125kg. 5kg improvement vs. last week.
B. PC + Strict Press; 1.3 x4; Rest 2 minutes – Rx 50kg, 55kg; 2×1, 60kg (got a quarter of the way up on last rep); Rx 57.5kg.
C1. DB Bench Press with Bridge @40×1; 6-8 x4; Rest 60 seconds – Rx 20kg, 26kg, 28kg, 30kg.
C2. RKC Plank; 60 seconds x4; Rest 2 minutes – Couldn’t sustain contraction for more than 10 secs at a time. Got less during later sets.
+
10 minutes @ 80%
15 kb swing 2 pood
7 burpee over rower
20 cal row – 4 rounds. Both rowers were occupied during first two sets, so ran 200m instead.

Rest 3:00

10 minutes @ 80%
15 PC 95#
15 HR push ups
50 DU – 2 rounds 22 reps. Was pretty gassed. Broke reps up from the outset.

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