Worked up to 505×5 and 405 x 12 conventional deadlift.
weighted pullup: worked up to bw + 75 pounds x 3 x 3 then bw + 25 pounds x 10
3 full trips down and back pushing the sled at a sprint with 100 pounds
random extra work
hanging braced knee raises, bw x 30
ran 5 minutes at 7.7mph or something/walked one minute at 3.3mph and 0.5% incline on the treadmill for 21 minutes or so then I stopped and pussed out because I felt like shit. I covered maybe 2.5-2.8 miles.
pulled the sled walking forward with a hip belt and 100 pounds for 12 minutes
worked up to 185 x 3,3,3.5 military press
pretty sure I didn’t do any extra curls or dips or anything, just sled work
braced hanging abs, bw x 30
ran one mile in 7 minutes flat on the treadmill at 0.5% incline
This was actually only 45 minutes or so after the run and I drink one of those little kids cafeteria sized half pint cartons of skim milk.
Walked for 10 minutes straight, forward with a hip belt using 70 pounds. I usually do this in rounds, but today I was doing it so gently I just kept going.
worked up to 385 x 5,5,7 straight bar squat to a high box, about three fingers above parallel. My hip has been bugging me so I went just a little higher, wore a super loose pair of groove briefs, slathered myself in horse oil and taped my hip.
dragged the sled forward with a hip belt, did 5 lengths of the basketball court with 300 pounds
Upper body sled work:
- two lengths of rows with 145
- two lengths of presses with 145?
- one length of curls with 100
- one length of extensions with 100
- two lengths of face pull with 100
- one length each way of lateral raises with 25
- 50 reps each direction of neck work with 25
- carioca a bunch of lengths with 25 to try to get my hip to cooperate
and… one set of braced hanging knee raises, 35 reps