warmup = contralateral 1-leg DL x 24 kg x 1 each way
Played with Steinborn SQ of an empty bar from the front on one shoulder instead of my past practice of leaning to the side - didn't like to the front, bothered shoulders, also tough to find good bar position this way, but intend to try this again and try to get used to it. I think the sideways lean ultimately is doing to be too weird when the weight gets heavy.
ROP Heavy Day #4
C&P: nominally 20 kg: 1 x 1-2-3-4-5, 4 x 1-2-3-4
On a clock today
00:00 1L/R (:15 work, :45 rest)
01:00 2L/R (:25 work, 1:05 rest)
02:30 3L/R (:35 work, 1:20 rest)
04:30 4L/R (:45 work, 1:45 rest)
07:00 5L/R (:55-60 work)
8-10 minutes between ladders
Ladder #2, after did empty bar x HBBSQ x 10, very deep/relaxed at bottom but not exhaled
Ladder #3: 24 kg x 1-2, 20 kg x 3-4-5, after did 65 lbs x HBBSQ x 10, same
Ladder #4: 24 kg x 1, 20 kg x 2-3-4-5, after did 85 lbs x HBBSQ x 10, same
Ladder #5: 20 kg x 1-2-3-4 - felt I need another week of this volume and thus didn't want to make today my final heavy day @ 20 kg.
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