A.1 Squat 3 RM; 3×3 @ 90% of 3RM
A.2 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
If you want to get stronger, all movements should be strict. Chest to Bar even on the pull ups.
Kipping is acceptable for technique.
Post loads and times to comments.
Sorry to be a nag but I will repeat myself until I am blue in the face and until you guys hear me. When you run outside in the morning: ALWAYS wear a reflective vest and try to run around the building. If you for some reason feel the need to run in the street, run on the other side of the street. People, there are buses leaving their yard during our class time. They are big and the drivers are just waking up like we are. They are probably more tired than we are because they are not exercising and probably don’t even like walking from their cars to their busses. It is dark so they cannot see you when you are running below their eye sight. This is a safety issue. Be smart and be safe.
Wear a vest
Run around the building
Run on the opposite side of the street