Workout B

OHP 45 x 5, 95 x 5, 130 x 5 x 3, 145 x 2 (missed 3), 135 x 3 x 2
Pendlay Rows 165 x 6 x 6
Dips 60 x 10, 8, 5

Attempted ICT1 but fubared the timing.
1st circuit 1min burpees (19), 1min chins (13), 30sec Hindu squats (17)
took a long rest to figure out what I did wrong then,
30sec burpees (10)
30sec chins (8)
30sec hindu squats (18)
Rounds 3, 4 - simulated 15sec
burpees x 5
chins x 4
hsq x 10
10:04, AHR 158, Max 183, Min 119, Recover 171-159

KTE 8, 6, 5

-I had the shits this morning so that may account for the shitty workout.
-130 x 5 x 3 for OHPs was just barely, reset to 5/25.
-Need to warm up better. I had some pain in my right shoulder tendon going in to my humerus. See here.
-Rows were no prob once I got going... Had to take a shit afterwards.
-Nice work on the Dips. Seems a lot stronger than a year ago.
-Fucked up the circuit. Ideas for progression do 30, 15, 15, 15sec, then 45, 30, 15, 15 - etc. Base on rep range.
-Work on KTE form see here.