ME Lower

Took a couple days off for travel and recovery.

Deadlift
405, 455 (felt way too heavy and lower back starting to break) 415,415 (last two just to get in my 90%ers)

Prowler
90#s high there low back (50ft) x2 (lows stressed out my calves)
high handles 6x down and back

16kg single-arm KB swing 3x15 per arm (ran out of time to do anymore but didn't matter as hands were done)

Cool to workout at Results Fitness.
Also, played a little with the sandbag this am with instruction from Mr. Sandbag himself, Josh Henkin. Cool tool, made my scapular stabilizers work a ton harder than I thought it would.

DE Upper

Shorted rest by a day to make sure I got my speed work in before I left for Cali.

SMFR scapula 2 min
Lats 2 min

8x3 145w/chains
Felt heavy to start off. Took about 4 sets to get in the groove. 1:30 rest in between

4x6 JM press BB@65 extreme discomfort in left elbow, not pain
4.5.6.7 banded pull ups took a little to get used to
3x12 curls@30, Kurt reminded me to go to full extension

Too much dicking around. Was at an hour after the banded pull ups.

DE Lower

Happy New Year!

Worked 40 minutes of mobility work
T spine extension w/roller and KB
scap soft tissue work 2 minutes per side
band w/ext rotation 2 minutes per side
IT bands 2 minutes
Piriformis on table 2 minutes



16" box squats 10x2 195w/orange bands

3x10 GH raises
3x15 Reverse-hyper @190
3x5 Hollow to slide

43:30 from 1st rep of speed squats to last set of abs.
(Trying to keep workouts under 40 minutes.)