10/20/2015

AM
4 sets of:
6:00 bike easy
3:00 Balza rehab of choice

PM
A. Back squat clusters, 3x1.1.1, 20x1, :10 between reps; :90 rest
B. DB pull-overs, 3x7-10; :90 rest
+
For 15:00
1st: 14 alternating box step ups/step downs, 20
2nd: 8 scap push ups on rings
3rd: :20 axle double overhand deadlift hold, 160
+
Not for time:
800m walk cool-down

AM
complete

PM
A. 225-235-245
B. 12-15-20
+
complete
+
complete


Back squats felt reallyyyyyy heavy today. I'm not sure if it's because I'm used to doing them on day 1 and now I'm doing them on day 2? Either way they were really hard. 

I really enjoyed the DB pull-overs, today was the first time I had ever done these. These are definitely a good exercise to help practice engaging my lats. 

The EMOM was pretty good, step ups were all completed in :30. Scap push ups on the rings were a bit awkward the first set but it got better as I went along. The axle deadlift hold was very tough, by the fifth set the bar was slipping out of my hands. I never dropped it early but I was very close. Curse my tiny hands and weak grip.