Legs

British divers Tom Daley and Peter Waterfield.
Their strength and conditioning coach, Richard Husseiny, used to be my sports masseur.

Front squats (a2g with pause) 2, 2, 2, 2, 2, 2, 2, 2, 2
95, 105, 120, 130, 140, 150, 155, 160, 170

I used a crossover grip today because of my injured wrist. Other than that, I still tried to keep good form and technique: my head was back, with my chest and elbows up, which helped with my balance with the heavier weights. I've sometimes had problems with my heel coming up, too, but today I found that if I turned my toes in a little bit, it was easier to keep my weight back.

It's been a long time since I did this routine - November 2011 - and back then I got one rep at 160lb. After I managed two with that weight today I was going to add jut 5lb, but I went a little heavier as it was my last set.

Here are my last two sets.

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3 rft:
20 deadlifts @ 155lb
20 trap bar deadlifts @ 185lb
Time = 11:52

I had planned on doing dumbbell hang squat cleans with the deadlifts, but while I was warming up I could feel a slight pain in my left shoulder when I swung the weight up. It wasn't too bad - and doesn't hurt now - but I think this might be because of the 150 pull-ups I did yesterday.