*treadmill
*super series warm-up

Meadows Row

  • 90 x 10
  • 135 x 10
  • 180 x 8
  • 205 x 6 x 2

Low Pulley Row

  • 195 x 10
  • 225 x 10
  • 270 x 10
  • 295 x 8

Prone DB Row

  • 80 x 12 x 3

DB Rear Lateral

  • 20 x 12 x 4

Grip Training - Eagle Loops

  • 61# KB x as long as possible x 4

Grip Training - 2.5" Pipe

  • 25 x as long as possible

I've decided to not bench for the next 2-3 weeks and will likely avoid direct shoulder work for a bit due to the amount of pain I've had. It didn't make sense to keep benching and aggravating my shoulder and elbow over and over again.

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