30 minutes of raking (yes I am counting that as conditioning)
10 minutes upper and lower body warmup
SSB box squat worked up to 605x1
Trap bar deadlift worked up to 675x1
Wow, I need work on my squat and deadlift. However, I am going to have to get a bigger trap bar. Mine was full at 675. Man, my form was terrible on the squat. I looked like I was leaning forward. Gotta fix that. Plus, the box looks a bit high so I am going to take a layer of foam away
I mean, I don't have to go crazy as they are afterall ssb box squats and trap bar dl's, not exactly competition lifts. I just want to work them harder so I can get stronger all over. My lower body is healthy so now it's time to work.
So now I have some numbers to work off for programming. I am going to run 3 weeks of 5/3/1 squat along with a 3 week wave of speed dl. Then after those three weeks I will swap them. That's my plan and I'm sticking ot it-for now at least.
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I use the upper handles because they are easier,