Today's warmup (after stretching of course) was a crossfit routine. It was 5 sets of 5 reps of deadlifts. All at 275 pounds, for time. You could set the bar down between reps, but not leave the bar unless a full set was done. My time was 7:43, first time I did this WOD.

After that, it was squat time.

Normal freestanding squats, 3 sets, 10/8/6 reps. 225/245/265 pounds.

Front squats (bar on chest and supporting with shoulders and arms) 3 sets, 10/8/6 reps. 135/145/155 pounds.

Super wide-stance freestanding squats, 3 sets, 10/8/6 reps. 185/205/225 pounds.

Bicep burnout with partner. I do 10 reps, pass him the EZ curl bar, he does 9 reps, passes it back to me, I do 8 reps, pass to him, 7 reps, pass to me 6 reps, pass to him 5 reps, pass to me 4, pass to him 3, pass to me 2, pass to him 1, pass to me, BURNOUT as many as I could. It happened to be 6 reps. Using 65 pounds on the EZ curl bar.

Next, the opposite, with my partner doing the even reps and the burnout at the end. This time, there was 45 pounds on the EZ curl bar.

Final exercise was heavy EZ curl hellraiser reps. 3 sets of 6 reps, and 2 hellraiser reps immediately after the 6. 50 pounds, 70 pounds, and 80 pounds. Hellraiser reps are when your partner pushes down very hard on the negative of the last two of 8 total reps.

I'm already sore. awesome workout. Happy to take tomorrow off, it's my B-day. I will be playing golf.

Have a great weekend everyone, keep working hard on your goals!