Front squats: barx8, 155x3, 245x3, 285x3, 325x3, 355x1.5, 355xmiss+a lot of swearing

Olympic stability squats: 135x6, 225x2x5

Rickshaw walks: every trip was down and back, empty (richksaw +100's), 1 chain, 2 chains, 3 chains, 4 chains, 4 chains + heavy chain, 5 chains + heavy chain, added 45's which made it about 755#s

GHRs 2x20

And now I'm off with Hamer (and Grand Pappy Hamer, and GPH's lady friend) in a litttttle tiny Benzino to a meet in California, Maryland!

Some stone work (kinda) changed up the grip that I had been using worked to about 260, felt pretty tough.

deadlifts worked up to 405, then I did 4x3, and held for 32 extra seconds on the last rep

Then Cole thought he was tough shit and thought he could hold 135 over his chest for longer than I could hold 225. He held for like 1:25, I held for 1:36

Then I challenged him: I held 405 that was still set up from my deads, and he held 225. He went for 35, I went for 53. He owes me a hometown pizza now.

flat 135x8, 185x5, 225x3, 225x2
Shirt 275x1, 315x1, 315x1, 275x1

hanging dumbell bench: we looped mini's around dumbells so they'd swing.

30# x 8, 35+20 x 8, 40+30x2x8

Lockouts: supports on 12
135x3, 225x3, 315x3, 365x3, 405x3, 455x3, 505x1, 315x10

standing chest rows from the towers: 160x4x10

hammer, who is competing in 4 days jumped in and smoked 505 (.75" range of motion)

BLUE Bands: bands x5 no box, 135x3 low box, 225x2, 275x2, 315x8x2

Zercher squats: 135x5, 185x3, 225x3, 275x3, 315x2x3

Back hypers: cambered bar x 8, bar+greens x2x8

overhead lunges: cambered bar + greens 3 trips (about 8 steps on each foot)

Zottsman curls with a press 2 sets of 40's x8

Time to get ready for night class

I look the last couple days off, I've been really sore, and I wanted to be somewhat fresh for the Meet on Sat.

shot-12.85
disc- 43.65
hammer 54.85

Pretty solid numbers for the fall. I expected a bit more from my disc, I was throwing well on thursday.

Time for some homework