Dynamic Effort Squat and Deadlift Day

Gym Temp: 80°
Music: Becoming the Archetype, Terminate Damnation

Warm up w/ Goblet Squats and Kettlebell Swings

Dynamic Effort Squats (for speed, to a parallel box, 60 seconds rest between sets)
135 x 5
225 x 3
275 x 2
290 x 2, 2, 2, 2, 2, 2, 2
310 x 2
330 x 2
340 x 1 - speed was quick, I'm finally down to a parallel box which means my hip is finally healed - no pain.

Dynamic Effort Deadlifts (for speed, 60 seconds rest between sets)
135 x 5
225 x 3
315 x 2
410 x 1, 1, 1, 1, 1, 1, 1, 1, 1, 1 - all reps were quick w/ no biceps pain even with a supinated grip!

Barbell Shrugs
315 x 15, 15

Sled Drags
Backwards 225 x 100'
Forwards 225 x 100'