Barbell Complex 6 reps
75lbs, 85lbs, 95lbs and 105lbs
This is just such a great thing for me to work in every day. I hope it gets easier. Not huge weights but just doing 4 rounds and not putting the bar down during a set is good practice
Back Squat 5, 5, 5, 5, 5
185, 235, 245, 265. 265 that felt a lot harder than I thought it should have. Went up to 275 but felt like it was better to play it safer.
Chest to Bar Pull Ups
Box Jumps (24, 20)
My box jumps were fantastic all good rebounds with resting on top. That makes such a big difference. Otherwise I'm using a big leg jump which is very taxing. The chest to bars sucked. I think it was partially the rack height but more that they just didnt seem fluid.
I then rode over to Kevin's and used his Concept2 Erg
4 Rounds of 300m with a minute rest between intervals
Did it hard but not to the point of complete failure
Round 1 - 1:00
Round 2 - 0:59
Round 3 - 1:00
Round 4 - 1:01