December 9, 2020: SW, PU, SQ

Yard work. SW: 00:00 32 kg x 5 reps x 2h x 4 sets on the :30 03:00 24 kg x 5 reps x left x 4 sets on the :30 06:00 24 kg x 5 reps x right x 4 sets on the :30 - total 60 swings, decided to skip the 1-leg DL break 00:00 PU warmup: hang from rings, dip stretch, 1 bar PU, holding throat to bar below Adam's Apple for a few seconds, slow and controlled negative, focus the entire time on keep right shoulder "long". PU: uneven rings, as usual, w/ 5-sec hang at end 05:00 - left, 07:00 right 12:00 - repeat above 19:00 - repeat above 26:00 - repeat above but 10-sec hang at end - not bad, 4 singles each side SQ: 135 x FSQ x 1 135 x HBBS x 1 135 x LBBS x 1 155 x LBBS x 5, 5, 5 (got a little too loose on last rep, felt in left lower back), 5, 5 on ~5:00 BP: 135 x 8