Warmup: DS / Jump-rope / a few goblet squats and face the wall squats
A1. Squat (135, 155, 175, 205) x 5, (225, 245) x 3
B1. DB Split sq 15 x 3s x 10r
B2. Band GMs green + yellow x 3s x 12r
C1. Hammer curls 30 x 3s x 8r
C2. Neck curls 25 x 3s x 15r
D1. LCCJ 24kg x 1:30/1:30 - AHR 157, Max 168, Min 129, Recover 168-144
Time: 54min including warmup
-Squats were in good form. Focusing on driving through the traps and keeping the weight on my heels remedied my hips rising faster than the bar.
-Low back felt fatigued in B1/2
-LCCJs were slow but smooth.
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