A.
Three sets of:
Back Squat x 4-6 reps @ 3011
Rest 45 seconds
Ring Rows x 8-12 reps @ 2111
Rest 45 seconds
Walking Lunges with Dumbbells x 20 steps @ 1010
Rest 45 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Kettlebell Swings
20 Air Squats
Part A: Did the performance WOD’s back squat programming just because it’s been a long time since I’ve got a good squat session in. Worked up to a *2*RM of 105#. It’s been a solid 6 months since I’ve seen anything over 100#
Part B:
5 Rounds
Pull ups from a seated position on the floor
26# KB
Went slow, first week back to working out every day.
Used 30lb dumbbells where needed.
A. Curled instead of trap raise due to too heavy db
B. 3×21