Warmup
Competition Squat -
45x5
85x5
125x5
165x5
210x5
255x5 Add belt
300x3
425 Walkout
345x5
445 Walkout
345x5
465 Walkout
345x5
I wasn't fully "there" for these; I haven't slept well for the last few days, and work was pretty active today. I'll get a front angle so I can track knee position next time.
I have to wear Henry's belt (10mm) fairly low to avoid digging into my ribs. I tried the RSF's velcro belt for a few of these but didn't like the difficulty of adjusting it etc..
Chin-Up -
6, 5, 5, 4
I'm going to keep these strict to support shoulder health. The numbers drop dramatically.
Bench -
45x10, 5x2
95x5
Dead -
135x10x3
Pistol -
5 each
Doing the left (the one on which I have worse balance) seems to set off the tightness in the right.
Quad Roll w/ Rumble
Super Couch, medium band
XBand Squat, 5 5-second holds with Mini+Micro (both doubled). I may get a hip circle or something.
Quad Roll, Ham Roll, Adductor Roll w/ rumble and regular
Hamstring and Adductor stretches
Lat roll with rumble
Posterior smash with gemini
Hard Plank 3x20ct
Power Pull 10 each side
Farmers Walk, 3x3 lengths of the annex with 25s
Bat Wing 10 reps with 10s, 5 second hold
Upper back rolling with rumble
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