1/21/15 Wednesday

AM at Gym:

A. Reverse hyper 4 x 12 @20% of 

backsquat 

20k.

B. :20 hs hold x 5 : rest 1 min between.  Focus on position 

Done.  Shoulder felt good.

C. 7 rds 

10 DL (125#)

15 wall ball (sitting back to bench)

8:18. Felt good just arms burn out cause have no momentum seated.  But felt good to have my lungs work.

D. Strict weighted pullups 7x2 ; ascending 

37.5 x2

E. Body weight plank hold ; max time - then 2 x 1 min holds 

4:07

2x1min done

F. Scap recovery 

Banded pulls 3x15

PM at Home

A. Strict Press 3-3-3-3-3x

Pick weight.  Fairly heavy as you climb. Hit across   The last set , you do max reps. Note this weight we are going to build on it 

85# x7 on last set

B. Bent Over Rows - 5x5 ascending 

75,85,95,105,115# x5

C. RDL - 4x5 ascending ; a weight u can sweep it back into u, not leave out front 

95,105,115,125# x5.  Straight leg keeping bar right close to legs.

D. Hollow rocks :20 x 8-10 or so - rest :10 between. Think tabata here

Done. Did 9.