Basic warm up

Farmers walk with fat bar for 200 feet (turn at 100') 125 in each hand

zercher walks for 100 feet
135, 245x2, 285x2

Medely:
Tire drag forward for about 20 yards
carry 135 fat bar for 30 yards
flip 700# tire 5x

I did this twice...it was hard

Time to EAT!

Squat Cleans 6x2 @ 235, 255x1, 275x1, 295x1

Squats 315+purple bandsx8x2

1a. Reverse hypers 4x8@200
1b. sit-ups with green band on GHR

2a. Back hypers 4x8 w. cambered bar
2b. Zottman curls 4x10 @ 35

Heavy Squat clens 6x1 @ 285

BB deads from floor 355x1, 445x1, 535x1, 535x1, 445x2

Single arm DB press 85sx4x8

Lat pull downs 4x10, mixed grips up

Then I did some ab stuff

Sled drags up and down the hill of DOOM for 25 min, with a sprint to the top of another hill as soon as I was finished with each trip of drags. got in 7 trips, and 6 sprints.

Tried out my new Chuckies with some overhead squatting, and some snatch work.

Did some more lightened benching with Hamer and Jason the trainer, worked up to 365, got stapled on 415 (surprise surprise)

I Like to Squat it Squat it

Squat cleans at 155 4x2

Step ups onto 2 blues, 155 4x8

Floor press 205 4x8

GHRs 4x8 holding a 35

Skull crushers with chains, working up to 4 chains a side.

Quick stop at the house for a snack, then back to the weight room to help hammer with some shirt work.

Had my first experience with the "lightened" method of bench. we used a purple band for our first set.

225x8, then added a band 3 more reps, another purple band for 4 more reps. Talk about a deep burn.

Worked up to 405 with a doubled purple band for one, HEAVY at the lock-out.

Then some tire flipping because well, it's a good time.

Just finished a big fat steak... time for a nap