lifting heavy shit

Pants hitting 5RM PB @145

A - mobility
5 mins shoulders (bar)
5 mins shoulders (ball)
5 mins hips

B - Work to a heavy 5 rm back squat

Fon - 110, 120, 130, 140, 150, 160, 165 PB
Pants - 110,120,130, 140, 145 PB, 150x1

NB - look to hit 7 lifts for volume even if you have to go lighter

C - Lynne
5 rounds
Max body weight bench
Max pull ups

rest as needed after each round

Fon - 10/35, 10/30, 11/30, 9/22. 8/11
Pants - 10/11, 11/20, 12/22, 10/23, 11/20

D - 100 GHD sit ups