Pull - Heavy

12 June 2013

2-mile run.

13 June 2013

Deadlift 135x10 - 225x5 - 315x3 - 385x2 - 405x1 - 430x1

Managed a 385x1 sumo pull, failed miserably at 430x3. Didn't think I would get all 3, but hoped for at least 2. Pulls felt hard today, my posterior chain (mostly lower back and hams) did not feel up to the task.

Speed squat 6s x 2 on the minute w. 235 lbs.

Glute-ham raise 1s x 8, 2s x 6

Weighted back raises 3s x 10

Deadlift holds w. 275 lbs., did a few sets for time mixed and double overhand grip

Standing band crunches 4s x 20

Calf raise stack x 2s x 20

Pulldowns 4s x 5, 1s x 5, progressively heavier

Face pulls 2s x 30