Squat Therapy, Shoulder Press, Chin ups

Warm up:- Spealler warm up, 10 wallballs,

Squat Therapy Bar holds
3 x at bar at pin 10
3 x  at bar at pin 11
3 x  at bar at pin 12


Shoulder Press
3 @ 7kg
3 @ 10kg
3 @ 14kg
3 @ 18kg got plates wrong so it was actually 16kg
3 @ 22kg / 48lbs (Left arm was a slower than right again??)

12-9-6 @ 8kg / 18lb

Chin ups - P U Rev assisted - increasing with less assistance
3 @ 1"
3 @ 2"
3 @ 4"
3 @ 5.5"
3 @ 7.5" only just! (PR - pleased with progress considering I failed 3rd rep of 6" only 18 days ago  )

Max Beginner Ring Rows @ feet under rings = 10 reps

c/o Negative full push up (more controlled than ever before), stretch, flexibility and foam roller