4h coaching and some Wendler
While coaching
Assorted MUs in sets of 3-5, nothing fancy. Practicing an effective and tight kip to preserve energy. Also did some MUs with a medicine ball between my legs - this was pretty good fun! Found a weight vest and did a few MUs in that too.
Chin ups
Warm up: 5 x BW - 10.
Work sets: 5 x 20 - 25, 6 x 32.5 kg.
Bonus: 8 x BW.
Rack dips
Warm up: 5 x BW - 15.
Work sets: 5 x 27.5 - 35, 6 x 45 kg.
Bonus: 9 x BW.
Superset
5 rounds of
5 GHD
5 GHD sit ups
Military press, heavy 1
5 x 20 - 40 - 60, 1 x 70 - 75 kg.
Bonus: 5 x 60.
This was just a test to see if I could hit my PR after a lot of other strength shit. I could. But I sure could not go above. I WANT NEW SHOULDERS.
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