Warm-up:
- Run 1 mile with Vibram 5 finger
- DROM
- Goblet Sq 10 x 2 @ 16 kg
- Push-ups 10 x 2
- Pull-ups 5 x 2
- Arm-bar 3 x 2 @ 16 kg
- TGU 3 x 2 @ 16 kg
- Swings 15 x 2 @ 32 kg
Then:
KB Snatch 32 kg x 5/ 40 kg x 5/ 44 kg x 5/ 44 kg x 5/ 48 kg x 3
Then:
Deadlift 315# x 5/ 345# x 5/ 365# x 5/ 385# x 3/ 405# x 2/ 430# x 1/
440# x 1 PR
Then:
Pistol Sq BW x 3 /3/
One Arm Push-up x 3 /3/
*Tough workout today. The heavy snatch in the beginning was helpful with what follow next the DL, I wasn't going for a new PR but I felt so good that I just kept going; I also started wearing a belt after I got above 400# which helped me brace better.
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