Warmup, including some band approximation for shoulders
Squat -
45x5x3
95x5x2
135x5
200x5x3
Easier. I did the first two sets ChianFu and the last one Starrett without noticing much difference. I think my legs have just gotten used to squatting again now, though lack of rowing might be part of it.
Pull-Ups -
7, then more until 30. I don't remember exact numbers.
I don't plan to take a rest day for a while, but it'll be interesting to see what happens when I do.
GHR -
8x3
These got a lot harder.
Face Pull - 5lbs*15*2
Pullapart - Mini*50*2
Band ER - Micro*15*2
Then some tack and floss for my rotator cuff.
Elliptical - 8 minutes, then a 1-minute sprint.
This sucked. Like, really sucked. I'm going to maintain my rowing emphasis (long-term), but this plays in.
Crumpets post-workout. I need to learn to make these.
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