Sled 1 hour sunday, Monday 20 mins treadmill

9/17 Lower

REverse hypers to start 4x12

Abs suspension strap roll outs 5x8

Straight bar GMs. Lots of sets at 3 reps working up to 365x2x2

Duffalo bar wide stance squats with Bowtie used as light support(briefy but much easier to get into) worked up to 375x3x2 sets

Close stance squats for 3x8

Leg extensions 3x20

9/19 Upper

Shoulder rok 1x25 each way

Dumbell obliques worked up to 100s this time without anything falling out

Neutral grip pulldowns 10 to 12x8

Hammer press. 12 setsx6, then a few sets of rep work.

Seated one are KB snatches. This one was interesting. No leg drive. 5x5 per arm. I would repeat this one again. Nice finisher

Used the 3 inch(10 foot 3 inch long too) elephant band(like the mummy or floss band but more band to use and less strangulation that you get with a 2 inch band) to break up the left elbow pain. About 10 minutes of this.

 

Spud