29th
A1. Deadlift @32×1; 6-8×4; Rest 30 seconds
-135,145,155,165lbs
A2. 1-arm DB Push Press @42×1; 6-8/arm x4; Rest 30 seconds
-25,30,35,35 lbs
B1. WTD Glute Bridge @11×5; 10-12×3; Rest 30 seconds
-45lb plate
B2. DB Seated external rotations @21×1; 3-5/arm x3; Rest 45 seconds
-10,15,15
C. Deadbugs; 60 second AMRAP x4; Rest 90 seconds – quality movement – http://www.tonygentilcore.com/blog/deadbugs-the-what-why-and-how/
-32,30,30,30 lbs

30th
60 minutes zone 1
-swam for 20 minutes, rode my bike for an hour around town
31st
rest

Switched 29th and 30th like we talked about. The 1 arm DB push press still felt a little uncomfortable with my ankle but my ankle was doing much better on Saturday!

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