Oct 28/29 (mon/tues)

Mon Oct 28

A- squat- 225(5)/ 255(5)/ 285(5)/ 305(2), felt heavy, glut twinge at 305, so stopped...

B- alt EMOM x10min (5 rounds)

1- 3 hhsc 185lb (speed)

2- 5 harop curls

C- alt EMOM x10min (5 rounds)

1- 3 cgbp 32x0 225lb

2- 3 pull to front lever

D- alt EMOM x10min (5 rounds)

1- 15s dragon flag

2- 15 back extensions

Tues Oct 29

4 sets, on 15min...

1- 

alt ub kbs (Ru), 2pd- 10/ 15/ 20/ 25/ 30

6 db bp 200lbs (100lbs ea)

~10:41

2- 

alt ub kbs (RU), 2pd- 10/ 15/ 20/ 25/ 30

6 ea db row 100lbs 31x1

~9:38

3- 

alt ub kbs (RU), 2pd- 10/ 15/ 20/ 25/ 30

10 dip 70lbs (all ub)

~8:34

4- 

5 RFT

20 ub Ru 2pd kbs

20 ub sit-ups 

~6:48

second 400 2pd swing day- t-spine tight, ur swings feeling better and grip getting better as well, felt stronger...

happy abt db bp, haven't done this movement for years and felt strong...

also, all dips unbroken, those care feeling stronger also...

~gm2