Squat to a box 2'' below parallelelel
bar x5
added tensioned purples
bar x5
135x3
225x 4x3
added 45# of chain
225x 3x3

Good mornings
135x10
225 2x10

GHRs
30, 20

Hanging leg raise
3x12

I was in a car crash last night, so i'm a little stiff haha. On the bright side, my car may be totaled so wave goodbye to the jeep!

Bench:
Bar 2x 5comp, 5reg, 5narrow grip
135x5
185x3
225x1
275x1
Added inzer HPHD size 54
275x1 2 board
275x1 chest
315x1 2 board
315x 5x1 all of these felt increasingly better. Things are getting faster and much more controlled.
335x 2x1 These went pretty well, and tied a PR
355x0 fell out of the groove, and was a little tired so I shut it down.

Standing military press
135 3x10

1a. Reverse bar pull-downs 3x10
1b. Rolling tricept press 35s 3x12

1a. side lateral raise 3x10
1b. front delt raise 3x10

then I downed some food from bruggers, 2 eggs, bacon, sausage, and a protein shake tasty stuff.

Flat bench...I benched down in the student weightroom this morning...their bench is literally 5" off the ground

bar
2x5comp grip
2x5med. grip
2x5narrow grip

135 2x5
185 2x5
225 2x5
245 2x5

Standing military press
135 2x12

Pull ups
3x5

45# plate raise
2x20

pause push ups
one set of 10 with a 5 second pause at the bottom.

Practice:

Dynamic Warm up

GPP: 20 different exercises performed for 15 or 20 reps each, these ranged from clap push ups, to pistol squats, rocket jumps, diamond push ups, you get the idea. Each one was followed immediatly by a 15m sprint. Recovery time was walking back to the starting line and picking an exercise.

Hammer drills 15-20 min

Bike for 10 min: 3.13 miles

Squat to a 14" box (box + bumper)
bar x 10
added 80# of chain x 8
added 120# of chain x 6
135 x 5
225 x 10x2 50 seconds rest inbetween sets

knee jumps
bar 6x3
these were pretty interesting, it was my first experience with these and they went pretty well, i got some strange looks from the football guys who were in the weightroom.

Dimmel Deads - explosive rdls
225 x 5x10

hanging leg raises
3x15

Practice in a bit, i'll hit some abs there.