*internal & external Rotation
*band rows
*super series

Bench

  • Bar x 30
  • 95 x 10
  • 135 x 5
  • 185 x 5
  • 225 x 1
  • 275 x 1
  • 315 x 1
  • 365 x 2 - added shirt
  • 405 x 2
  • 465 x 1 - touched
  • 505 x 1 - 2 board
  • 545 x 1 - 2 board

Unilateral Grenade Pressdown

  • 45 x 20 x 3

DB Lateral

  • 25 x 20
  • 30 x 20
  • 35 x 20

DB Rear Lateral

  • 45 x 15 x 4

Cable Row

  • 180 x 10 x 4

Put the shirt back on today and started off doing doubles trying to touch, but had to change plans due to elbow pain. I was happy I got 465 to touch, but the press was awkward and slow and is going to need work.


cerberus-home-2