AM
A1 – Front squat x 3 reps for speed @ 70%, rest 15 sec
235 x 4 sets, dropped down to 215 for last set, just felt speed slowing down a lot
A2 – Tall box jump/step down x 1.1.1, rest 3 min x 5 sets
30” for first 2 sets, just wasn’t landing as tall as I needed to be. Finished at 24
B1 – BB OH walking lunge x 12 steps, rest 60 sec
135 – played with different hand positions
B2 – BB strict press x 6 with 2 sec hold overhead each rep, rest 60 sec x 3 sets
115
+
3 rounds for time
5 back squats @ 185lbs
5 strict HSPU + 5 kipping HSPU
20 cal bike
6:24
Middle round on bike was slowest, was still about 50s. No pain in shoulder at all with hspu, strict were a grind from all the oh work, but loosened up a little as I went.
PM
45-60 min easy outdoor hike/walk, unplugged. get away from gym/phone and decompress
Rain started coming so wasn’t to be out unplugged as long as I intended.