Warm Up (5 mins)
Main (40 mins)
1a. Deadlift (5X101kg, 3x122kg , 1+X137kg)
1b. One Arm Chin Ups (5x49kg, 3x55kg, 1+x62kg)
2. Back Bridge to In-L-Sit/Wall Walk (4, 15s, 15s)
3. HSPUs (Assisted)/Lowers/Dumbell Press/MBTs (8/6xHSPUa, Handwalk, 6x18kg)
4. Ice Cream Makers (5, 5, 5)
5. Four-Way Rotator Cuff (10)
OMFG - I had an audience for the backflipping and managed to really fuck it up. Flip one was ok. Flip two was preceeded by a whisper of 'Look at that guy!'. My mind went blank and I under-rotated. But, I stood up and landed number three. Aware of how easy I get distracted I REALLY focused for number four and it went ok.
DLs felt solid. The OACs rocked - and I managed an extra rep on the last set. I am psyched to push it next week for the last week of my Wendler cycle.
Dazed and contused!