7/21/17 Slept 8 hours. 7-8/10. Legs feel good after sprints. Tri's and traps are tired. PU and overhead carries? Looking forward to today's workout.

A. Sumo Deadlift - 5 reps on the min @ mod-heavy load for as many sets as possible w/ perfect hip / spine mechanics

*move on when you cannot maintain focus on posture, this is our indicator of CNS fatigue

145 lbs for 7 min. Started to round upper back when lowering last few reps

Sandbag ground to shoulder - 6 for time; rest 90sec x4-5 sets (make the bag heavy enough to be ""tough"" but not so heavy that you compromise positioning)

70 lbs sand bag. 2 sleeves in strongman bag. No handles. WOW.. It was a grip workout too.

6 reps for time. 40s, 46s,42s,44s. Snapping hips forward really helped. 

C. BB Hip Thrust (shoulers on bench) - 3 x 15; rest 90sec (mod)

85 lbs 3x15

Did not bring rower. Ran @ HR 140-145 and did 10, 50 lbs Russian KB swings every 4 min. 

Carb 189g. Fat 63g. Protein 140g