i really enjoyed this list by john welbourn posted on ttmj: http://talktomejohnnie.com/aggressive/42-things-i-learned-leading-up-to-2013
on tuesday, i deadlifted for a 5rm 355 lbs (PR). i did this under the cover of my porch while it was raining and water was blowing sideways into my face. the rain made the bar pretty wet and i almost lost my grip on the last rep. for conditioning i did 6 rounds of 7 strict pullups and an airdyne sprint...rest 90 seconds between rounds.
on monday, i squatted 3x5 @ 305 lbs (PR). i need to do some siriouz lax ball rolling above my knee joint tonight so i'm ready to squat agayn tomorrow.
a pretty good dwod: complete 5 rounds for time:
1 Press
1 Ball Slam
1 Press
3 Ball Slams
1 Press
5 Ball Slams
for amateurs, add 2.5 lbs. to swod press from feb 17,,, so i did 132.5 lb. presses got legit hard by the 5th round, pretty legit wod for the shoulders. final time was 9:32.
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