Tuesday

A1. CG Bench Press @ 21X1 (index finger where knurling meets smooth part), 5 x 4, rest 60 sec  @ 155# across all 5 sets

Rxd 

I goofed and did 4 set of 5 then realised the last set it was supposed to be 4 

A2. Weighted Strict CTB Pull-Ups @ 21X1, 5 x 5, rest 90 sec **add weight if possible **1 sec chin above bar, 2 sec down, 1 sec at bottom, Xplode Up

 No weight 

B1. Ring Dips @ 15X1, 4 x 3 reps, rest 60 sec **5 sec pause in the bottom

Set 4 needed little assistance from a block behind me set 5 needed assistance with last 2 but tried to make my self work for it. (The best I could. 

B2. Pendlay Row @ 20X2, 4 x 8-10, rest 60 sec **2 sec pause at top, 2 sec down

75,85,95,100

+

10 min AMRAP

5 GH Sit Ups @ 3030 **3 sec down, 3 sec up

6 Clapping Push Ups

7 Box Jumps, 36”

4 rounds and 11 reps none of the clapping push ups were pretty. arms where smoked never tested them before. Ghd felt  a lot better kept core tight flutes tight better still just a very little pain lower left back near the hips

Right elbow started hurting a bit. Right after ring dips. 

And I don't know why but when I jump down from box jumps it was hurting my right shoulder.