A1. 500m Row warmup
A2. modified CFWU x 3
-Samson Stretch :30
-10 Overhead Squats, 45#
-10 GHD Situps
-10 Back Extensions
-5 Full ROM HSPU negatives/5 Kipped HSPU from bottom
-10 CTB pullups
B. Front Squat 5-5-5-5-5
185-195-205-215-225[F5]
C. Bench Press 1-1-1-1
165-175-185-195*
Notes:
-Woke up with a bad sore throat this morning. Sleep was good though, 11 hrs. or so.
-Foot feels much better today. No notable soreness.
-No Caffeine today, so I've had a headache all day.
-Front Squats were strong today. Collapsed at the bottom on the last rep of 225.
*Have not done bench in a while. Couldn't make the 195, but I think it was due to the HSPU prior. After all the negatives my shoulders were tired.
Nutrition:
100% Paleo
7-9g fish oil, 2 tabs of Airborn, 1g Vit. C, 10,000 I.U. Vit. D, 1 tbsp chlorophyll, 3 tabs Zicam
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