Thanks Gant, will do.
1 mile run
600m slosh pipe zercher hold (cheated - need to refill evaporated water)
50lb gravelbag lateral throws 10 each side
ring dips 3x5 not pretty, but done
ride to work - 30 mile round trip
Friday 10/24 slept in
weekend - no rides, 5k walk with son
took a little longer doing warmup, including shoulder dislocates
145 fail (pushed it overhead)
OHS practice - much better, was more able to keep elbows locked out. used dowel then 45lb bar.