Deadlift Day

Gym Temp: 50°

Yard Temp: 39°

Music: Underoath, They're Only Chasing Safety

Warm up w/ 10 minute walk.

Dynamic Effort Deadlifts (for speed, 45 second rest between sets)

135 + average bands x 5

225 + average bands x 3

275 + average bands x 1, 1, 1, 1, 1, 1, 1, 1, 1, 1 - good speed!

Farmers Walk (weight per hand)

110 x 100' w/ turn

200 x 50'

230 x 50' - most weight carried since receiving new shoulder, felt fine and actually easy....grip strength improving.

Atlas Stones (to 50" platform)

120+180+180+210+240 x 1 series - it was raining so all of the stones were wet and slippery. I didn't use any arm sleeves to have enough friction to load the 240. I tore up my forearms pretty good because the 240 slipped out of my arms twice before loading it. I ended up only doing one run with bloody forearms and leaving skin on the stones......that's strongman training......not to mention I was freezing and soaked.

Pull-thrus

70 x 12, 12

Ab Wheel x 3 sets