Warm up:
Bike - 10 minutes
Light DB presses - 3 x 10
Band pull-aparts
Football bar against 80lbs of chains - the links used to attach the chains have adjustable heights. Last time I used less chains and more weight. I adjusted the height to get more chain and less weight. Just different variations you can use, all have their benefits.
Bar x 2 x 10
55lbs x 3
65lbs x 3
75lbs x 3
85lbs x 8 x 3
[youtube=https://www.youtube.com/watch?v=FeKYQh4_VA0]
Log clean and press 110lbs - 6 x 3 (work on technique)
Overhead tricep ext 3 x 20
Laying tricep extensions with chains 3 x 10
[youtube=https://www.youtube.com/watch?v=1lECnjksWY8]
Low rows w/ mag grip - 3 x 20
Assistance pull-up machine (3 hold count @ the top) - 3 x 10
Static Abs 3 x 20