Deadlift 6 x 1 + 1 + 1 up to 80% of 1 RM
255, 275, 285, 285, 285, 285
Then, bulgarian split squats 1 x 15 unweighted; 1 x 10 with 20# dumbbell; 2 x 10 with 30# dumbbell
Partner metcon: Complete the following:
Church overhead carry (40# dumbbells)
Church rack position carry
Church farmers' carry
*Partner B completes church run until he catches up with Partner A. Continue switching in this manner until three types of carries are completed.
Notes: Today was a bit of good and bad. I moved 285# much better than I have in the past, but I tweaked my back slightly during the third set. It didn't seize up like it has in the past, so I continued to work through it. Probably not the smartest idea, but I got away with it. I focused on K-Starr's deadlift set-up instructions and tried to prioritize midline stabilization. I still struggle with posterior chain mobility, but it's improving. My back was in solid position off the floor, but it began to reverse when the bar reached the knees. Need to really sit back on the heels and retract the shoulder blades while engaging the lats.
The supplemental work was awesome. Bulgarian split squats are incredible, and it was neat to add weight today. I held the dumbbell vertical in front of my chest. Hip flexors were on fire during the last few reps of each set. Dumbbell carry metcon was good; wasn't a huge lung burner, but it was difficult from a comfort standpoint. I was happy not too see any crazy conditioning.
I basically have the next 48 hours to prepare my body for front squats. Need to roll the heck out of my lower back/glute area and try to get some ice on it.
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