Had to swap AM and PM due to pool time restrictions....
A. Sumo DL - build to a tough single in a few sets and learn movement
B. Good Mornings @ 3111; 3-5 x 5; rest 2 min
C1. Close Grip Bench Press - 65% 1RM; 8 sets of 3 @ 20X1; rest 30 sec
C2. AMRAP Strict Mixed Grip Chin Ups @ 1010; 8 sets; rest 30 sec
A. #225 - fairly familiar with this movement
B. #63 for all - super tight down my posterior chain so I stuck with a low weight and really tried to keep my legs straight and torso strong
C1. Tested 1RM first (#145) then 65% was #95 for all
C2. 8/5/4/4/4/3/3/3 - switched grip back and forth for each set. I cut myself off when my pullups got slower than the prescribed tempo.
And then I never got to do the swimming because of some major confusion on lap time pool schedules. I was pretty bummed :|
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