Warm up= arm swings/rotations, knee highs, dislocates, 5 abmat butterfly situps unanchored with arms on floor, 10 abmat situps with arms across chest, 15 abmat back extentions, burgener skill transfers, samson stretch.
front squats 5 @ 8kg, 5 @ 14kg, 2 @ 18kg
110104 Front Squat
Front squat 3-3-3-3-3 reps
20-22-24-26-28kg / 62lbPR
24kg was my previous 3RM and 28kg was my previous 1RM from nov = nice pr
I had some left in the tank afterwards and nearly did some more but thought I wouldn't be stupid and save it for Fran tomorrow.
C/O only stretching and foam rolling
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