There was no weightroom horse to be had, so I hit some accessory lifts.

Rolling tricept press
3x10 35#DBs

Elevated row
145 3x10

1a. Push up onto a medball 3 x 10
1b. 50# medball row and push down 3x10

Curl and press
95 hamer and i went at a you-me pace for about 20 reps, then he QUIT on me, and i hit about 7 more. Switching grips every 3-4 reps

Bench:
bar x 2x10
135 x 5
185 x 5
225 x 2
275 x 2x2
Added Inzer HPHD size 54
275 x 1 super fast

315 x 1 grinded it out, fell wayyy out of the groove. Right then i decided i really need to get a better feel for the shirt.

added 2 board

315 x 10x1 I really wanted to learn some tech. so i kept the weights back, these went up very fast.

lost 2 board, added foam pad

315 x 4x1
I gotta thank Hamer for helpin me work in my shirt, I'm starting to get a good feel for it.

DB floor press:
85x10
90x10
95x10
100x10

Low Cable Row:
210 3x10

1a. Plate front raise 3x10
1b. Band pull aparts 4x10

Hopefully we'll get in some weightroom horse this afternoon.

10 min on bike, I made it 3.25 miles, it was a pretty comfortable pace

2x100m build ups

discus drills for about 30 min

oly squats
3x12 135

good mornings
2x15 135

5x30m sprint chases.: I would hop into a medball throw and try to catch it after it's first bounce. The throw was usually around 15m and I would sprint with the ball to the finish.

10 min on bike, I made it 3.13 miles this time...again just breaking a good sweat, I could and did still hold a conversation.

Squats to a parrallel box:
bar x 5
Added tensioned blue bands 2x5
135 x 3
225 x 3
added Size 48 Metal Ace briefs
275 x 2
315 x 2
365 x 2 I was pretty happy about this, definitly a PR with tensioned blues, it was probably about 600 at the top.
405 x 1 Well over 600 at the top, very happy
405 x 0 Good thing I had a spotter haha.

Speed pulls against quaded minis
135 2x2 conventional, sumo. I left my briefs on, and my conventional pulls felt very strange. I think this will be the last week I pull against bands, it's throwing off my form.
225 2x1
275 2x1

Plenty left in the tank, I have the feeling it may be a tough day of practice so I'm not taking any chances haha. If i'm wrong I'll come back and hit some accessories.

Squats to a below parallel box
Added 40# of chain x8
added 80# of chain x 6
added 120# of chain x 4
135 x 6
225 x 4
275 x 8x2

GHRs w/ cambered bar on my back
4x12

Walking lunge w/ 60# DBs
2 trips which were about 50' down, and 50' back
These were a KILLER

Time to get a little food in, then it's off to practice, that should be interesting haha

This isn't me, but I did the tune.

http://www.youtube.com/watch?v=VCunjdiMi9Y