Day 3

A. Front Squat build to 1rm

10(95), 5(120), 4(140), 3(150), 2(170), 1(180), 1(190), 1(195)

B. Deadlift 30x1 build to 3rm

135, 5(155), 4(185), 3(225), 3(235) critique on form, been awhile since done DL think my 225 was better

C. Single arm db over head carry (palm facing front) 25lbs

Right arm 2:10, Left arm 2:20 (felt could of done longer with left, my wrist gave out first vs shoulder)


Conditioning 3 rounds for time
row 500m
21 russian kb swings 35#
12 burpees

15 min,: (first time doing russian kb swings, row was done at number 8, didn't keep track of individual row time, do know first round was 4:15.)


I liked having conditioning a part of the workout, would like to see this more in workouts vs straight weight lifting workouts.