Oy.

Sunday: Walked all over NYC in sandals. Killed my feet. Ate some chicken, spinach salad with feta, omelette, fruit, disgusting hot dog, had a sangria and the most delicious margarita ever. Plus a ton of water

Monday: Warmed up a lot. Legs felt fatigued/heavy (probably from deadlifts + walking)

Strength: Back Squat
Bar warmup (2x10)
115x3
140x3
170x3x8 (93% of 1RM) * all felt good and fast. Tipped forward on one but caught myself. Recovery between sets felt awesome.

Assistance work:
Superset: Ring rows, 1rsf/Ring Dips (mini band) 1rsf) - 10/5, 10/7, 10/4
Right shoulder felt tight on ring dips but in a good way, like it was stretching my pec really well.

5x10 KB swings. 3 with 1.5 pd, 2 with 2pd! Sweet.

Abwheel rollouts: Uh huh. 30.