Back squat, step ups, swings, decline bench, rows, pushups, dips, carries

1100

1) pawu and hinge practice w. empty bar

2) back squat - 5 x 60,80,100,110,120 kg

3) 3 rounds:
10 x barbell step ups to parallel (50,50,50 kg)
10 x kb swings, 32 kg

4) decline db bench (3 plates stacked) - 10 x 15,20,22.5,22.5
*slow eccentric, 2 sec pause at bottom, looking for chest activation
10 x pushups in between sets (focus on IT on the way up and full scap protraction at top)

5) 3 rounds:
10 x single arm db rows (25,30,30 kg)
10 x bar dips

6) db farmer carries
150 ft @ 32.5 kg
2 x 75 ft @ 37.5 kg
2 x 75 ft @ 40 kg

• Notes: Good day - no conditioning just working on overall strength. Could have gone heavier on the squat. Decline bench felt really good on my shoulder, and pairing it with the pushup was helping me dial in my internal torque and getting my chest firing properly (or so it felt). The db rows destroyed my obliques in a way that I haven't felt it a while...i'm probably gonna be sore from that alone and I need to be doing these more. Carries were tough but got me feeling good.
• Body: Good overall!