A. Back squat – 1×10@60%, 1×8@65%, 1×8@70%, 1×8@80%.
B. 3 rounds, not for time:
15 goblet squats – heaviest possible
5 single-leg deadlifts (use 2 KBs or 2 DBs) – also heaviest possible
10 reverse row sit backs on the rings.
We’ve done the last movement before. With bent knees, pull chest to rings and hold. Extend knees and flex hip so torso is now vertical. Reverse and repeat.
A. Done, with last round of 8 at 187.5#. Perhaps not as terrible as I’d imagined.
B. Goblet squats with 60# KB. Managed to not put it down, but rested on my belly a few times. SL DL started with 55’s but then dropped back to 45’s to work on my lat set-up and staying tighter throughout the movement. This means bending more at the knees and it throws my balance off quite a bit. Ring rows done.
A) 140#, 150#, 160#, 185#
very tough last 3 reps of the last set.
B) goblet squat – 60#, 70#, 80#
single leg DL – 55# – easy on my left, very difficult on my right
reverse row sit backs with false grip
Worked up to 150# x8