warm up: PVC pip rolls
light stretching
Dead lift: Few warm up sets
speed pulls: 5 x 2 x 315
360 x 1
405 x 6 ...... kept a few in the tank
360 x 3
315 x 10.... again kept a few in the tank
GHR : 3 x 10
Farmers walks : Trap Bar 2 x 100 feet x 315
1 x 100 feet x 405
Standing Band Crunches: 5 x 10
Well I was scheduled to lift until Monday but I had a wild hair up my ass.
I decided to go with option B in regards to what Jim Wendler suggest in Beyond 5/3/1 in regards to implementing dynamic work on pulls. It allowed me to focus on being explosive and work on my form before I start pulling my heavy sets. I also decided to throw Farmer walks into the mix since I haven't done them in two years. Just because I enjoy them.
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