CFFB workout today was 8 rounds sled pushing and max reps pushups, so I figured I'd be just as well off doing an assistance day with a focus on pressing and back work.
3x5 bench @ 162.5 (2.5lbs shy of PR)
3x5 pendlay row @ 135 (see video below)
4xME bar dips (20-18-18-17; getting closer to the 4x20 I want)
3x6 barbell shrug @ 225
3x6 DB shrug @ 200
3xME pullups (12-10-8)
I kinda like the idea of sticking another bench day on Saturdays for assistance. Currently I only bench once a week on Thursdays, so this should work out fine. For awhile I'm going to use saturday as a strength assistance day, unless the programmed wod really interests me. Thoughts?
First time doing pendlay rows. I like em. My lower back is always sore from squatting or deadlifting, so I'd like to improve that, maybe this'll help. Thoughts on form?
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