ROM / warm up with the same stuff as usual
+
tested out:
planks (good to go)
turkish get-up (ok unweighted, impossible with even a 1lb weight)
+
3 sets:
assisted dip progressions
eccentric of pull-up, as slow as possible
+
jerk recoveries, up to 10 @ 93lbs
+
3 sets:
overhead earthquake bar walking, oranges and 20s
modified Bradford press, PVC
+
3 sets:
hammer curl, 15/hand
bicep curl, 10/hand
tricep pull-down
+
3 sets:
banded pull-ups, perfect and slow
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