5/3/1 cycle 1 week 1 session 2Today's W/O:
Warmed up the shoulder girdle with arm circles, dislocates, etc.
Bench:
1x5 - 78kg
1x5 - 83kg
1x8 - 88kg (barely squeaked out the last rep.) Followed by DC-style stretch
5x10 - 52kg (I exploded up and sent the bar in the air and caught it after each rep)
Stopped only long enough to get the bar on the ground and set up for rows.
BB Rows:
5x10 - 45kg (super strict, focused on form - arched back parallel to the ground-"big butt", squeezing the shoulder blades back and driving the elbows to the ceiling while eliminating momentum caused by hip drive)
All lifting was finished in under 30min.
Treadmill for 2.25km in 15min. average speed of about 9km/hr. may not look like much but for me it is.

Maybe I'll work some sprint intervals in there somewhere with box jumps!

left, right, prone planks for 40 seconds each.
Tomorrow is St. Patrick's Day! Don't forget to wear some green!
