Rack Pulls, Shrugs, Bending and Blobs

Sept 15, 2011
Rack Pulls, Shrugs, Bending and Blobs

1) Rack Pulls - CV Stance - Pin 3 - 11" Lift
315 x 3
405 x 3
455 x 3
505 x 3
525 x 3
545 x 2
565 x 2
575 x 1 25:30

2) Standing Band Crunches
Avr. x 100, 75 4:25

3) Shrugs
315 x 20, 15

4) Saxon Bar Sumo
170 x 3, 2, 3, 3, 3, 3 18:00

5) Reverse Axle Curl
83 x 5, 5

6) Reverse in Singles
Red Nail x 17' in 3 hits. Back was to pooped

7) A bunch of wide pinch work. Did a few lifts and max holds with the L45#ers. Slid the L50#er back a few times on the rubber mat then the York 50# blob. My hands were cooked!