Deadlift Day

Gym Temp: 45°
Music: The Great Commission, And Every Knee Shall Bow

Warm up w/ 10 minute walk Wearing Donnie Thompson's Bowtie, Kettlebell Swings, Lunges and Side Bends.

Sumo Deadlifts
135 + 40 lbs. chains x 3
225 + 40 lbs. chains x 3
315 + 40 lbs. chains x 3
365 + 40 lbs. chains x 3
405 + 40 lbs. chains x 3 - shoulder felt fine!

Standing Abs
80 x 50, 50

Farmers Walk (weight per hand)
110 x 100' w/ turn
200 x 50', 50', 50', 50' - most weight lifted w/ new shoulder, felt strong.

Wide Grip Pulldowns (to front)
180 x 12
200 x 12, 12, 12 rest 15 sec then 3, rest 15 sec then 2.

Ankle Sled Drags
Forwards
10 x 200'
15 x 200'
Backwards
10 x 200'
15 x 200'