Training today was basically just punching the time card at work, these are the sessions I hate the most where everything is just going through the motions. As much as I want to complain about it they are necessary. Hearing Ben Pollack's recent interview with Joe and reading a recent blog post (with video) gave good insight to these type of training sessions.
Goblet Squat (Paused) 5x8: 90
A1) DB Bench (Pause) 5x8: 90
A2) Short Side Plank Clamshell 5x6: BW
B1) Back Ext. 80 reps: BW
B2) Standing Abduction 100 reps: Green
B3) Band Pull Apart. 100 reps: Green
