Squats shrugs and throws

Squat

Feeling a bit better today loaded up on the vitargo and went to see what I can do

Low box
Bar x 3
135 x 3 x 2 sets
225 x 3 x 2 sets
315 x 3
405 x 1
Felt good to take this load to parallel and hip felt OK and it was easy I haven’t went over 135 down here in months since the degenerative hip diagnosis

Box squat 2 inches higher than above
455 x 1
495 x 1
545 x 1
585 x 1
500 x 8 PR
This was easy to and a nice big 3 rep PR from 3 weeks ago when I did 495 x 5

Shrugs
110lbs x some x some sets

Sand bag clean and squats

LWFD throws practice.
Not throwing hard just trying to get low, drive, and then pop the hips up