Back squat and overhead work

1100

1) warmup: deadbugs,plank,spider man,see saw

2) openers:
hinge w/ kb
jefferson
single arm lat pulls - 2x10 @ 40 kg, extra set on L side
lat pulls - 2x10 @ 70,80 kg

3) DB Z press to heavy 6 - 7,8,9,10,12.5 kg each

4) back squat to heavy pause 5 - 65,75,85,95 kg
*3 sec pause
*20 x ghd's before and after (10 IT/10 ET)

5) max reps double kb front squats, 2x20 kg - 21 reps

6) overhead carries
double kb, 2x12 kg - 2x100 ft
25 kg plate - 2x100 ft

7) max reps bar dips - 17
max reps banded tri extensions - 18

• Notes: Tired and stiff from work lately. Today was mostly about loosening up and not doing anything to stressful. Felt good to move as always. Strength is getting better slowly.