Saturday: Day 18

Warm up:
800 m run
Brief joint mobility

Primary Movements:
Goblet squat: 2 x 10 x 90# db
1 Arm Press: 3 x 3 x 60# db
Swing: 3 x 10 x 75#
Pull-ups: 8-7-6-5-4-3-2-1

Endurance:
10 x 30/30 row
(All were over 135m, last at 152m)

Durability:
Stair stepper x 10 min
800 m run @ easy pace
15 x OHS and trunk twists
Band stretch

Sauna x 10 min
Steam room x 5 min

Comments:
Nutrition has been pretty solid as of late. Weight is at 200#. Long run scheduled for tmrw. Goblet squats with 90# db were deep and very easy. Pull-ups and chin-ups really need to improve.