Tuesday

A1. CG Bench Press @ 21X1 (index finger where knurling meets smooth part), 5 x 2, rest 60 sec  @ 175# across all 5 sets

Whew these were tough 

A2. Weighted Strict CTB Pull-Ups @ 21X1, 5 x 3, rest 90 sec **add weight if possible 

4 rounds with 10 pounds 

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

I don't know why I'm struggling so bad with these. Still using box assistance for all sets 

B2. Pendlay Row @ 20X2, 4 x 6-8, rest 60 sec **2 sec pause at top, 2 sec down 95 pounds all sets 

+

12 min AMRAP

14 GH Sit Ups

7 Single Arm DB Push Pres/arm tough weight 50 pounds 

7 Box Jumps, 40”

I think 3 or 4 rounds I was having a lot of trouble still with those GHD sit ups I don't know what I am doing wrong to cause such a sharp pain in my lower back.