September 25, 2014
Noon
Warmup
Clubbell x lots
Bird Dogs x 12
Rolling Planks x 30
McGill Crunch x 12
BW Squat x 3 x 5r
Work
Trapbar Deads
144 x 3 x 3r
234 x 3
324 x 3
414 x 1
464 x 1
504 x 3 - easy. Still babying my back.
Front Squat
45 x 5, 3 - ouch. Stop
BB Split Squat
45 x 8 each leg
95 x 8
TB Shrug
254 x 3 x 12r
Scapular Retractions
BW x 2 x 8r
DB Hammer Curls w/FG
40e x 3 x 10r
DB Hammer Curls w/FG "21's"
25e x 21r - easy
Trap bar Deads
Scapular Retractions
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