Forgot my gym notebook at home so might have forgotten some stuff.
400m on treadmill - 2mins
10 dips
10 pullups
15 back extensions, incline sit ups
6 HSPU forhead touching each rep
OHS + power snatches with bar
Back Squat:
8x 135
3x225 x 10
I'm starting a squat program by Mark Rippetoe (the spreadsheet is
here). It has 10x3 for the first 5 weeks or so, back squats and front squats each once a week. Fairly easy day today, but I kept the rest around 1min 30secs.
Chin ups (with dip belt):
8 unweighted
5x45
5x50 x 4
Did a bunch of weighted incline situps. First with 25lb plate and then with 50lb dumbell. 4 sets total I think, 5 reps each set plus 5 unweighted hands behind head.
cooldown stretching