warm up - treadmill incline
Bench (w/ shoulder savor pad) made 10lb jumps to get in volume
worked up to 195lbs 3 x 3 - working on lockout
Stripped weight to 135 and did 2 x 10 close grip
[youtube=https://www.youtube.com/watch?v=dlHi9JSA4vw]
[youtube=https://www.youtube.com/watch?v=LhGShNrEsuc]
Then, jumped right into CJ's class:
Warm up:
pushups x face pulls x shoulder mobility movement using PVC pipe back and forth 3 x 10/10/10
5 rounds
FB floor presses (5) x MB jump slams (3) x MB throws (3)
MB chops 5 each side
Pull Aparts x 10
[youtube=https://www.youtube.com/watch?v=UZ6JABhqKvw]
Fatbell supported rows 20 seconds on / 60 seconds off (4 rounds)
A.Lat Pulldowns
B. Z presses
1. Dball Holds x max time
2. Ab iso holds 30 seconds
3. Sled drags 2 trips (back and forth)
A1, A2, A3 / B1, B2, B3
