Squattin onto a single foam
bar x 5
added 120# of chain
bar x 5
135 x 3
185 x 3
225 x 6x3

RDLs
135 x 12
225 x 2x10
275 x 2x10

GHRs
3 x 5bw, 5 weighted

TKE
green band 3x20 each leg

Then i did one trip of the prowler to space things out for one of our football guys who was training.

Bench
Bar x 5comp, 5 reg, 5 narrow
Everything was done with comp. set up, and comp grip.
135 x 3
185 x 2
225 x 1
275 x 1
295 x 1
315 x 1 This was a raw PR
Added Inzer HPHD blast shirt
315 x 1 chest
335 x 1 2 board
335 x 1 1 board
335 x 1 chest

I am going to open up around 320 or 325, and 545 on the dead

Standing military press
135 3x10

Pull ups
5x5

Mini-band pull aparts
4x20

Straight bar tricept press downs
70x10
80x10
90x10
100x10

Warm up:
walking down the stairs to the field

Dragged a sled w/ 90# for 20 min non stop, I probably took about 40-50 trips across the football field.

Foam Rolling x 5 min

Warm-up:
Jump rope 200 skips
Kettlebell swings 2x10 each hand 16Kg Kb

Deads:
135 x 2conventinoal, 2 sumo
225 x 1 conventional, 2 sumo
315 x 2 sumo, all sets were done sumo after this
405 x 1
Added Metal Ace Pro Briefs
405 x 1
455 x 1
495 x 1
545 x 1
585 x 1 PR!!!

Weighted GHRs w/25 behind head
3x10

Heavy Abs
7,000 sets x one million

I was very happy to see me hit a big #(for me at least) in the dead, i guess my training is working, and that's always fun to see. I'm on spring break now, so I wont be throwing till this afternoon, that is if it stops snowing

Bench:
Bar x 5comp, 5 reg, 5 narrow
added 80# of chain
bar x 8
135 x 5
185 x 3x3
225 x 3x3

DB Floor Press
90x10
100x10,10

Low Cable Row
230 3x10

Standing Military Press
135 3x10

Rolling Tricept Press
40#db 3x10

Put sam through some squats, step ups, bGMs, GHRs, and some box jumps