Good solid warm up, about 15 minutes worth.

Monster, a quick refresher: 20 pushups, 20 V-sit ups, 20 prisoner squats, fire hydrant series x 5, 20 back hypers, then 5 rocket jumps into a 200m sprint. We did that 5 time consecutively... it was great fun... because it was almost 90 degrees out.

Time for dinner, and a drink or two.

Incline lockouts: barx10, 135x10, 185x5, 225x5, 255x5, 275x3, 225x12, 135x15

Rotator bar lat pull downs, 200x3x10

1a. Side delt raises 25x3x10
1b. Shrugs 130x10, 135x10, 140x10

2a. Chest supported rows, 75x3x12


Tire Flips, three trips out and back, one after the other with Burger, Sweed, Cole, and Pat. Maybe 12 flips.

Strongman log, +greens 15 singles with Sweed, then x5, +2 greens x3, +2greens & 25s x1 I think that's somewhere around 230, maybe

Squat cleans, I actually don't remember what weight I had on, but it was heavy, probably around 300 something. it took about 6 sets to work up to it.

banded squats (with blue band) 8x2 @ 275, these felt pretty good

1a. Reverse Hypers (200) 3x10
1b. purple band GHR situps 2x25

2a. GHRs holding green 1x25
2b. Zottzman Curls 3x10 @ 40
2c. GHRs holding blue 1x15

3a. Scare crows 2x10
3b. Ab Fall outs 2x10

I'm actually eating right now so my usuall signoff doesn't really work... TIME TO SHOWER

Soo I come back to the weightroom after my classes to stumble upon hammer, jesse and Sweed doin speed deads with 245. they had been doing a set a min for 15 min, and they were going to go for 60 total min, so I jump in. They finish, I add 45's, and do 335 for the last 15 min. Good shit

TIME TO EAT

Bench:
Barx5, 135x5, 185x3, 225x1, 275x1, 315x1 (3b), 315x3(3b), 315x2 (2b), 315xmiss (1b) 225x6, 225x6, 225x9

1a. Fat bar lat pulls 3x10 (200, 210, 220)

2a. Blast strap push-ups 3x10
2b. Blast Strap Rows 3x10

3a. Strongman Log preacher curls, 2x5
3b. Tricept Push down purple band 2x20