Saftey Squat Bar into 2 foams:
bar x5, 135x3, 185x3, 225x2, 275x1, 315x1, 365x1, 405x1, 435xbasically a miss, still stood up with it...

1a. GHRs 3x12
1b. Low Row back extension 3x10 280, 290, 300

RDLs 135x10, 185x10, 225x10

Then I hit a bunch of different abs: GHR sit ups, standing strap abs, and some banded stuff.

Weight Throw:
18.33 (I think) Which would put me over 60' so I'm happy. I really think that I threw something a little lower around 18.20-30 something. either way my old PR was 18.05, so it was a good day either way. Lookin for some big things next week in Kent.

I had my speeding ticket reduced to nearly nothing this morning... so in honor of that I did EVERYTHING fast today:

Box squats:
barx5, 135x5, 185x3, 225x2, 275x10x2 with 30 seconds rest inbetween sets

Deadlift:
245x3 with 10 second rest
315x5 with 12 seconds rest
355x7 with 15 second rest

GHRs 3x10 with 1 minute rest

Pistol squats between GHRs
1x10

Throwin in the first meet of the year tomorrow:
look out for 60'!!!!

worked up to 295 for an ugly one

Foam press
295x1, 315x2x2, 335x2, 345x2, 365x1, 385x couldn't get it outta the foam, with a tap it flew up.

pull-ups 6x5

1a. purple band facepulls 4x10
1b. purple band press downs 4x10

around the world push-ups:
These are with boxes set up at 12, 3, 6, and 9 o'clock
you work your way around, 2 hands on; left off, right on; 2 hands off; left on right off, etc etc

Box

Box Box

Box

Like that
2 sets

Then I did a bunch of Ab stuff. Good times

Tire flips you me with Hamer, until he couldn't take it and quit, so I ended up flippin for like a min straight or so.

Sled Drags, up to 5 plates, and back down... it was cold outside.

Time to throw