Tuesday: Strength

Phase: Base

Emphasis: Strength

Warm Up:

2 x 20 squats

2 x 8 pullups (strict)

2 x 5 goblet squat @ 75#

2 x 15 swings @ 45#

then:

Deadlift:

3 x 2 x 315# (80% 1rm)

1 x 12 x 225# (57% 1rm, easy)

then: 

1 arm press:

3 x 3 x 60# db

then: Durability

1 x 60 situps

Joint mobility

Comments:

The deadlifts done at 80% of my max were more difficult than I thought. I need to keep my shoulders back and improve upper back strength. Volume deadlifts were light and fast with no bounce.