A. Dead Lift - build to a heavy triple quickly; rest and then take no more than 3 more sets to build to a heavy but not 1RM; rest as needed b/t 1's
B1. Press Cluster - 1.1.1.1.1 x 5; rest 120 sec
B2. KBS - 21 unbroken x 5 sets; rest 120 sec
C. DB External Rotation - 4-7/arm x 3 sets; rest 45 sec b/t arms
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A. 3RM: 110 kg; 1RM: 130 kg
B1: 40 kg, 40, 45, 49 (3+f), 47.5 (2+f)
B2. 1.5 pood, all unbroken
C. 10#x7, 12x7, 15x4
Glad we didn't have to do true 1RM, grip was still toast from the chins. KBs felt strong, this is a big improvement for me.
Latest 5K: 20:07
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