Elliptical - 15 minutes, 5 over 160bpm, stop at 130bpm
Foam roller and mobility with 12k kettlebell
Deadlift - 5 x 45, 132, 190; 3 x 215; 3 x 242lbs
Overhead Squats to Box - 5 x 5 x 45lbs
Barbell Hip Thrusts - 10 x BW, BW, 45lbs, 73lbs, BW
Using a heart rate based warm up is a good idea. It seems the incline setting has no effect on my heart rate. I learned something already!
Deadlifts went ok, not great. I was at least 2 reps short of my PR with this weight, though I was deadlifting 5 days a week when I set that PR.
Overhead squats are starting to come together. These sets were not that hard, and I did a 6th set with no box just fine. I'll try them with no box and just the bar next week during my deload. From there I'll either add reps or weight.
I see the appeal of hip thrusts for someone doing MMA, but my experience just classed them in the "stupid human trick" category. Supporting myself on the edge of the bench cramps my upper back and neck really bad. The bar does not feel very good rolling around down there either. I am looking for a swing substitute. Maybe single leg deadlifts will work...