Stretch & Core
5/6/6/6/3 HC w. 75/95/115/135/135
4x6 DL 135/165/185/200
alt. 3x20 DB Squat w. 30/45/50
3x20 chest pass dynamax w. 14
alt. 3x20 overhead throws dynamax w. 14
alt. 3x8ea bicep curls w. 30/35/30
alt. 3x10 tricep pull down w. 50/50/60
alt. shoulder circuit
Someone else was on the platform when I was there so I started with my normal warm up routine. Some other guy then sniped my place, and started DL-ing including a lot of warm up and stretching. So I just pulled a Medball and Roller over, and started with with core and stretching, which was a nice break.
The lift was compact but good. I had a couple strong pulls in DL, which is easily my best lift right now. I want to work on some higher reps for some of these lifts, breaking down some of my muscles. But for now, I'm okay without it, as I am still planning to transition to running and swimming in prep for the iron man.
Other then that, it's good. Want to try to get more rest. Focus on injury prevention. Sign up for a race. also try yoga at the Y.