Posterior Chain

Heavy sumo deadlift time

Sumo Deadlifts (resetting)
warmup
135x5
135x5
225x5
work sets
275x3
315x3
365x3
405x4 (pr!!!)

Glute Ham Raises - 3x12

Alternating KB Swing - 3x10 (per arm)....50

I am very pleased with that, literally within the set, after rep 2, I decided I was going to go for 4 reps, I think my form may have faltered a bit but I was happy overall.

Conditioning

4 Rounds
Farmers Walk with Trap Bar, across studio and back with 240 pounds
Run 0.15 miles

3 Rounds for time
10 Box Jumps - 37 inches
10 Burpees
Time: 6:58

That was fun, in a weird way.  The farmers walks were tough, I increased the weight from last week and it made things close, I always went right into the run but took short rests before the walks.  I meant to time myself but forgot.  The second part was a lung killer, I spent some more time on mobility afterwards.

Upper Body

I was really short on time today, so made up a quick upper body circuit

10-9-8-7-6-5-4-3-2-1 reps for time
Ring Dips
Kipping Pullups
Time: 7:40

Alternate Sets
Pushdown - 3x12....65
Cable Curl - 3x12.....42.5

Not bad, stayed pretty consistent, about even difficulty between the two.

Upper Body

Pause Bench Press
warmup
135x5
work sets
185x5
205x3
225x3

Reverse Band Bench Press (black thin bands)
225x5
245x5
275x4

HS Pulldown - 3x6.....180

Cable Row
140x8
160x8
180x8

Leg Elevated Crunch - 3x10

That was cool, I have heard good things about overloading techniques, and for bench press I have done rack lockouts and floor presses before, but never reverse band.  It felt different, 225 and 245 for 5 were pretty easy, only the set at 275 was tough, lets see if this helps my regular bench press.

Legs

Front Squats
warm up
135x5
135x5
work sets
185x5
205x5
225x5
245x4

Step ups
135x5
155x5
165x5

100 Travelling Lunges

That's a pr on the front squats, they felt strong, the step ups felt heavy but I like that one!

Upper Body

HS Incline Bench Press
90x12
140x12
140x12

Neutral Pullups - 3x13

Machine Flies - 3x12....240

Face Pull
50x12
57.5x12
57.5x12

Alternate Sets
Skullcrushers - 70x12, 10, 10
DB Curls - 3x12......22.5s

High rep pullups suck!

Conditioning

3 min ecomill run warmup

4 Rounds for time
Farmers walk with trap bar, across studio and back - 200 lbs
10 Burpees
10 Box Jumps - 37 inches
Time: 12:24

10 minutes on stairmaster

I liked the farmers walk, I think it's something I need to work on as it's a big weakness of mine.