Warm Up:
Directed to start mobility right away. Then warmed up with lots of bar bench presses.

Mobility:
Kettle Bell Shoulder
PVC Pass Through
Shoulders on bands

Max Effort:
8 @ 75% 1RM [130 lbs]
5 @ 80% 1RM [145 lbs]
3 @ 90% 1RM [155 lbs]
1 @ 90% 1RM [165 lbs]
1 @ 95% 1RM [175 lbs]
1 @ 95% 1RM [175 lbs]
1 @ 95% 1RM [175 lbs]

Had several new faces at the newly scheduled lifting class tonight. Nice!

Came down early to do my missed Annie. Since I’m only allowed to do backwards jump ropes, that’s how I did Annie.

50-40-30-20-10
Backward Jump Rope Singles
Sit Ups

Never turned the timer on but went hard and was happy with the effort regardless.

Resistance/Speed Training
Box Squats:
12x 2 @ 50% of 1RM
140 lbs
2 Black bands, single knot in each

Auxiliary Work:
Sumo Dead Lifts
Orange bands, looped over the bar
1-1-1-1-1-1
185 lbs, 185 lbs, 205 lbs, 205 lbs, 225 lbs, 245 lbs

3x
(a) 8 Reverse Hypers @ 120 lbs
Rest 1 minute
(b) 5 Weighted Back Extensions w/ 45 lbs plate
Rest 1 minute

Deficit Dead Lifts
3x 5 @ 95 lbs

Lots of work but it felt really good. Needed a day like this for sure!