Semi 1RM DLs and more

Open-

longer than usual warmup

20 mins on the stationry bike

DLs/GMs/Bar thrusts: 5 sets ( GMs and BTs 10 reps, DLs- 6, 5, 5, 3, 2)
Weights: DLs- 135 lbs, 155 lbs, 175 lbs, 195 lbs, 225 lbs
GMs- 45 lb BB
BTs- 60 lbs

Squat rows: 2 sets of 13, 180 lbs

TGUs/Windmill/ Jump-rope like hops: Windmill at the end of each TGU, for 1 min then 1 min of jump rope like hops. 3 sets
Used 40 lbs DB for TGUs and windmills.

20 mins brisk walk on incline.

TFL and shoulder strength stuff.

Release