Saturday was a rest day, slightly imposed by a hangover.

Sunday 11:30

Gym
Dynamic stretch
Warmup, 2 round of 15 situps, back extension, squats, pullups, dips.
WOD

Saturday 060729

Deadlift 3-2-2-1-1-1 reps
Bench press 3-2-2-1-1-1 reps
Back Squat 3-2-2-1-1-1 reps

2 wu sets before each exercise

Bw 65 kg. All weights in kgs. Squatted first.

SQ 80, 90 ,95,100, 102.5, 105
BP 65, 67.5, 70, 72.5, 75, 77.5 (spotter)
DL 90, 100, 110, 120, 130, 140 (failed)

Then 2 rounds of shoulder prehab 12 reps, BO flyes 4 kg db's 1 legged cuban press 3 kg db's's, l flyes 3 kg db's

10 minutes fencing footwork.
15 minutes stretch.

Did some more foam roller and stretching work later that day.