A New Deadlift

Shoulders and upper back are sore. Can’t believe my low back isn’t sore from the deadlifts. Not great sleep again, but in for the 9am class.


  • Leg Swings
  • Bottom Squat Hold
  • Hurdlers


Box Squats – Dynamic Effort (14″ box)

  • 3×45# + 20# KB hanging from bands on each side
  • 3×135# + 20# KB hanging from bands on each side
  • 8x3x185# + 20# KB hanging from bands on each side (~45s rest)

Damn near fell over when first trying with just the KBs on the empty bar. Adding weight helped with stabilization.

Dimel Deadlifts

  • 8×135#
  • 8×165#
  • 8×185#
  • 8×215#
  • 8×245#

Had never heard of these. Seems it’s similar work to doing good mornings with a quick hip pop. Almost lost grip on the last set.



  • Power Snatches (115#)
  • OTB Burpees

Started out 4-3-3 and then singles the rest of the way. Should have started with singles right away because all it did was raise the heart rate quickly. Finished in 11:32. Walked a lap around the parking lot to cool down.


Did this when I got home.

5 Rounds NFT

  • 10 GHD Sit-ups (20# vest)
  • 10 Hip Extensions (20# vest)

Tried to really be explosive on every rep.

Did Crossover Symmetry Recovery and stepped it up a notch with the bands on the rest of the moves. Rest day tomorrow to go golfing.