30.10.2014 - AM Z1 + PM ME Lower

AM

30 minute Z1 row

PM

A. Dip jumps; 3x5@30kg

B. Sumo deadlift; heavy single
- 60(5), 80(5), 100(3), 120(3), 140(2), 150, 160, 170, 175, 180, 190. Felt weak here, i pulled 180 for a triple while on holiday a few months ago but 180 was a struggle for a single today. 

C1. Back squat; 3x5@75%

C2. Wtd. pull up; 3-3-3
- 12, 16, 20

D. Bulgarian split squat; 8/leg; 2 minute rest
- 40, 45, 50. Stayed light as i haven't done these for a long time. Pretty good quad pump going on.

E. Barbell glute bridges; 3x15; 90 seconds rest
- 50, 70 with shoulders on a bench, didn't like this set up so dropped to shoulders on the floor for the last set at 90kg. Much better, could actually feel my glutes working.

5RFT
15 GHD sit ups
50 double unders
- 6:54 unbroken, GHD sit ups got tough!