Since I was not satisfied with the results I got from HIT, I decided to go back to basics with some explosive works and grinds.
Thrusters w/ 30kg x 10
Bent-Over Rows 50kgx10,60kgx6,70kgx3,70kgx2
Military Press 16kgx10 (L&R), 24kgx3N
One Arm Pull-ups: 8 Negatives
Squats: 70kgx3
Pause Squats: 50kg: 4x6reps
Knee-ups: 1x20
Wheel Rollouts Isometric Hold: 1x10, 2x10 Negatives
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