The Maxwell/John Minimal warmup:
1. Halos 15 reps each way
2. KB bootstrapper: 15 reps x 16kg kb
3. Windmills: 5 reos L+R 16kg kb
2 run throughs.
Enough to warm me up but not mess up my minimal work capacity.
The hex bar was sitting there on the floor:
Hex bar deadlift:
135x10. 225x10, 315x10, 405x5 (1), 405x7 (2), 455x3 (3)
(1) Grip issues. By the fifth rep it was slipping from my hands
(2) Grip issues. Used chalk. Exercise actually got hard before I lost my grip.
(3) Grip issues again. Slipping by rep 3. To be fair, 4-5 reps is my maximum here.
Hex Bar High Pull Shrug
225x12, 315x8
-moderately tough, but not to failure.
After that, I had a mishap with my loading sling that landed me face first on my mat. Very funny.
chins and bridge pulls...not good numbers here.
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