Another great day at the gym.  Loving being back at it!

Running Skills/Drills – 15/20 Minutes

  • 4 x Wall Drills
  • 4 x Hop/Lean Drills
  • 4 x Jump Rope Drills


  • Deadlift 4RM
  • EMOM 3 x Power Clean @ 70%

Worked up to a 345# 4RM on the Deadlift.  Felt pretty good about that.  Haven’t DL’d in a long time, so it was fun.  I tried 365#, but it was clearly too heavy for a 4RM today.

Cleans were also fun, but I think I could have used more weight.  Went with my 1Rm of 215# and used 150# for the reps.  Felt really good.


5 Rounds

  • 12 GHD Situps
  • 12 KB Swings (2 Pood)

All unbroken, finished in 5:59, and noticed a funny Barbell Shrugged sweat angel afterwards.  🙂

photo (40)


No running today.  Lift Heavy Run Long!


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