Strength,Skills,Abs & Yoga

Warm up for 16.01.2012

Back Squat x 3 x 5

151# x 3 x 1
162# x 3 x 4

Deadlift x 3 x 3

190# x 3 x 3

Happy with back squat - added 22# to previous 3RM,woohoo! Could have gone heavier with the deadlifts (I think) with fresh legs,but today wasn't the day.

Then

Assisted ring dips (strict form)
2 x amrap
12/10

Ring chin ups (strict)
1 x 10

Tricep extensions (red band)
2 x amrap
12/12

GHD work
Strict reverse hip extensions - 3 x amrap
Strict partial sit ups - 3 x amrap

Abs roller (hollow position)
3 sets amrap

Ball slams 5kg
2 x 50

Chiro between CF,roasting a chicken and veggies to go and yoga. Shoulder and wrist feeling much happier. :)

Then

60min Hot Flow Yoga - focus on binds

back_squat
deadlift
skills_practice
chiro
hot_flow