Joint rotations
Hindu Pushups 3x15
Get Ups bottoms up 16kg x 4 a side
Halo 16kg x 7 each direction
Face the wall squats BW x 7
Overhead walk outs 40kg x 2 laps around basement
Handstands x 3 10 sec holds

Plate Pinch holds (5 secs)
120 lbs x 5 holds two hand

Heavy Get ups
40kg x 5 singles each side

Deficit Deadlift
25 lbs plates as base
215 x 2 225 x 2 235 x 2 235 x 2 235 x 2

35 lbs plates as base
245 x 5 sets of 2

Standing wheels x 5,5,5,5

Good training today. Love those bottoms up get ups, smokes the hands. Pleased with the two hand plate pinch, did 5 pulls with 120 lbs (5 sec holds). Heavy get ups were heavy but the more I did the better I groved. Deficit Deadlifts felt good and I really put attention on straight back in the hole. This is day two of protien only diet and I was at 194 and some change this morning.