Warm up- 60 seconds/ skipping + BB clean and press X 5
DB step-ups- BW/15, BW+50/12, BW+65/10, BW+75/8 (per side)
ATG squats- 45/15, 100/20, 135/20, 150/20
Unilateral DB rows- 55/12, 65/10, 75/8
DB overhead press/clean and press- 50/12, 65/8, 75/1, 75/1 (clean and press)
Chin-ups- BW/20, BW+45/14, BW+55/8
Hard workout. The high reps squats kicked my butt today. It took me longer than usual to recover from them. The rollouts were hard because I just started to do them again. Everthing else was on par. My shoulders still give me problems so I might have to cut down the overhead presses for a bit and just do some light band work until they are 100%.