Warm up:
2000 m row
15 x rdl, press, squat, goodmorning @ bar
Then:
2x5 deadlift @ 275# (easy, reg grip)
1x20 back squat @ 155# (from pc)
2x5 bench press @ 185# (thumbless)
2x8 strict pullups (easy)
1x100 situps (hard)
Then:
2 rounds:
10 x shoulder dislocates
10 x overhead squats
10 x trunk twists
10 x chinups
Then:
Foam roll
Task:
2 mile run (11:58)
Notes:
Sleep: 7 hours
Weight: 201#
Nutrition: approx 3000 cals
Comments: Deadlift went up easy today. Reset after each rep. Pleased with my pacing on the run. Ran solid 1:30 splits each 400 meters which was my goal going in.
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