Strength Training:
Deadlift (4x4 @ 75% of 500):
- Warm Ups: 135x5, 225x4, 315x3, 405x2, 455x1
- Work Sets: 375x 4, 4, 4, 4 (I didn't go for max reps on the last set today)
Weighted Ring Dips:
- Warm Ups: 0x5, 25x4, 50x3, 75x2, 100x0 (shoulders and triceps are sore from yesterday)
- Work Sets: 55x 4, 4, 3, 3, 3 (stay at this weight until I get 5x5)
Barbell Shrugs:
- Skipped them today.
Conditioning:
3 Rounds for time:
- 20 1-Arm KB Swings @ 53 lbs (10 left, 10 right each set)
- 20 Weighted Sit Ups with the KB on my chest (feet unanchored)
Time: 3:59
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