After three days off, I feel almost recovered from the overhead squat day. My shoulder and hip have been hurting quite a bit, but I took a long time to warm up and that seemed to do the trick. I am SO lazy about proper recovery and warming up. NO MORE! I was rewarded for my proper warm up with a back squat PR.
20 minute warm up
Back squat
2 sets of 5 @135#
1 set of 5 @235#
1 set of 5 @245#PR
Then:
As many reps as possible in 10 minutes of sanbag get-ups.
(44 reps)
I don't know the weight of the bag, but I will weigh it tomorrow. It felt real heavy.
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