AM Training:
5 Rounds at 90% RPE of:
20 Dips
20 Pull-ups
20 GHD Sit-ups
20 Body Squats
20 GHD Extensions
rest 2 min b/t sets
Total time (including rest periods): 31:15 (compared to 29:00 in 2010)
Notes: All PUs were UB this time around. I did Ring dips (both UB) on the first 2 rounds but switched to Bar Dips for rounds 3-5 due to my shoulder feeling a little janky...all UB. The worst part of the whole thing was, by far, the GHD sit-ups!!! I also did legit GHD Extensions in which I contracted the hamstrings, not just straight leg back extensions.
PM Training: Deload Week
A1. Back Squat - 3 x 8 @ 185-205-225
A2. HPC - 3 x 8 @ 115-125-135
B1. 20# Med Ball Slams - 4 x 15
B2. Hollow Rocks - 4 x 15
B3. Alternating Reverse Lunges - 4 x 10 (total)
B4. Farmer's Carry - 4 x D/B @ 80#/hand
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