Tue: July 10th, 2018, ES, Murph, lsd run

Early AM:

Coach S/C x 3 hours 

In the Afternoon: 

warm up: 

3 rounds of DMPM 

15 x 2h swings @ 45 

5 x goblet squats @ 45 

10 x pushups

5 x chinups 

then: 

2 x 5 deadlift @ 225

2 x 5/5 1h press @ 45 

2 x 5 dhnk chinup 

1 x 20 2h swing @ 80 

then: 

10 min run (barefoot around soccer fields) 

100 x chinup (kipped like crazy at the end)

200 x pushup 

300 x squat 

10 min run (barefoot around soccer fields) 

then: cool down 

400m heavy bag carry (shouldering and bearhug)

Yoga x 15 min 

In the evening: 

Coach private basketball lesson x 1 hour  

then: 

Coach summer league basketball team x 2 hours 

Comments: 

Weight: 210# 

bodyweight movements are pretty aweful while carrying the extra weight and out of practice. 

Goal weight is 190-195# as quickly and safely as possible. 

Deads went up easy.