Uni-lateral leg press everything was a set of ten. Hamer and I would load a plate, till we got to 3 plates. then we loaded 5 or 6 chains on each side each chain was another set of 10.

backwards lunge, 3x8 45, 50, 50

GHRs 3x20

Blast strap rows 3x10

this was a good early AM workout to get some of the crap out of the legs from yesterdays squat session.

AM Practice:
Some bounding and long runs: 80m

Squat barx8, 135x5 225x5
added 80# of chain
225x3, 275x3 315x 6 sets of 2

Good mornings w/ cambered bar
135x 3x10

Cambered bar back hypers
3x10 @ 105

bench 235, 25 sets of one. We went Sweeeeeeed, Hamer, then me, one right after the other.

drop set: 275x4, 225x6or7, 135x10, barx10

prowler 2 trips, with a sprint up the stairs at the end

pull ups 4x5 varied grips

tricept push down 60x10, 70x8, 80x6, 90x5

then I hit some curls with The Sweed... you know for the girls.

9" foam squats: 185x 5x5

Speed deadlifts: started off with sets of 3 for a couple sets, then did about ten or so singles. worked up to the low end of 400 for a bunch.

Then we worked in some compound lifts with 155. 3 cleans, 3 front squats, 3 push press, 3 back squats, 3 heaving snatch balances. we did 2 sets of these.

Slosh bar walks 2 trips that were pretty long kind of

that's about it. Oh and I flipped the medium tire once demonstrating for Steph. I really felt that

light Snatch, 40x3, 50x3, 60x3, 65x3

single arm clean and press (for fun) 60x3

pull-ups 3x6

heaving Snatch balance 40x4x3