Thursday:

A1. Speed box squats:
2 green bands and an orange per side
225 for 6 doubles

B1. Speed pulls against quaded mini's:
sumo:
225 x 2
315 x 2
405 x 1
455 x 1

conv:
495 x 0 ... almost locked out though
495 x 0 for sumo... barely off the floor

Cardio:
11oz hearty cut, medium rare with chili and a loaded baked potato

Comments:
* This was pretty heavy as far as speed work goes. Especially the deadlift, which had to have been around 700 at the top, haha.