True L

Almost late getting to 4:30 due to being in a coding zone for work.

Warm-up

• 2×10 Reverse Hyper (210#)
• Jogging
• PVC Good Mornings

Strength – Deadlift

• 10×45#
• 5×155
• 5×225
• 5×275
• 5×325
• 5×365
• 5×395

Could feel it in that left shoulder when it got heavy. Happy with the 395 though after the back tweak a few weeks ago too. Would have liked to be closer to the 425 I did before the tweak, but no need to push it. I’m already in rough enough shape.

Conditioning

• 2-4-6-8-10-12-14-16-18-20 Wall Balls (20#, 10′)
• 5 Burpees

Total of 110 wall balls and 50 burpees. Took me 8:36 to finish. All wall balls were unbroken sets. Burpees got slow to try and catch my breath a little.

Midline

7 Rounds

• 10s L-hang
• 10s Rest

Actually held a true L for the first 3-4 and then my feet started to droop more and more.

3 Sets

• 3 GHD Back Extensions

The slow controlled kind. I forgot how hard these are. Probably should have had the pad back more after watching the video again.

3 Sets

• 15 Reverse Hypers (160#)

Pump!