Thursday - June 16

Dynamic Warm-up

Front Squat (off 120kg max)
 5 x 54, 66kg
 5 x 78kg
 5 x 90kg
 5+ @ 102kg x 6

Trap Deadlift (off 230kg max)
 5 x 75, 125kg
 5 x 149kg
 5 x 172kg
 5+ @ 195kg x 5

FBBC 2-3/8" Axle Deadlift, double overhand(off 180kg max)
 5 x 80, 99kg
 5 x 117kg
 5 x 135kg
 5+ @ 153kg x 5

Single Leg Deadlift
 8 x 20, 24, 24kg

SuperSet - 30# weight vest
 - squat x10, 15, 20
 - lunge (r/l) x10, 15, 20

Double Leg Bound
 x 10, 15, 20

Side-to-side Hurdle hop - 12"
 x 10, 15, 20

Seated Calf Raise
 8 x 45, 70, 105, 115, 115#

Fire Hydrants x100

DB Farmers Walk @55#
 - 2 x 200yds

Later in the evening.....

Local Trail Running series event

 - 3.73 miles

 - 37:13

 - 9:58 pace

 - legs felt surprisingly strong on the hills after all the earlier work.