Press
225x3, 3, 5 @9 - belt + wraps
155x10 @7.5
Notes: Not much to say. Solid. Still kind of amazes me that 225x5 is a routine lift I can now do while only pressing once a week, not training very hard for a while, after a few other sets. That wasn't the case even at my best pressing strength levels before my shoulder injury.
225x5 on IG
Chins
BWx3, +10x3, +20x3, +30x3, +40x3, +50x3x3 - regular (aka stretch reflex at the bottom)
+35x3, +20x5 - dead hang
BWx10
Notes: Chins for the wins.
KB Circuit aka Crossfit aka My Conditioning Sucks Monkey Balls
4 RFT:
8 snatches / side @ 16kg
8 KB Goblet Squats @ 24kg
8 pushups
Time: 7:15
Notes: I figure I should be able to do this in about 5:00-5:30, given my age, size, strength, and goals. A real crossfit type could do it much faster but having a decent, if unspectacular, conditioning level for a lifter I think 5:30 would be fine. 7:15 is embarrassing. Granted I wasn't rushing and there was nothing on the line and i was doing it by myself, without anyone to keep up with or chase or stay ahead of. But still, it sucks. Sheeeeeit.