a. back squat 3 reps . 30×1 tempo , rest 2.30 x 5
* felt really good. legs were sore from previous day but i think it helped.
* soild and did well
b. pullup cluster 220.127.116.11 rest 2 min x 4
* the first ones are allways quick but these are getting better and some what easy
* just think i didnt have any pullup at all when i first started
c1. push press . rest 30 secs x 5
c2. one handed farmers walk @ 32 kg kb for 2 mins ; rest 1 min x 5
* this was ok. my forearms hurt so much and the push press i used the following
* the reason for the weights was to practice my form and get things right. i did gradually . by 5 i was feeling it.
* the kb carry were long and had top lock my shoulders whilst carry but theses were good
https://vimeo.com/51466759 back squat video