September 8, 2014
Noon
Watching my back still so taking it easy yet. Working in the McGill 3 and working more unilateral stuff to crank up the obliques. So currently it's all a blend based on Ashman's main template, Brian Carroll and Dr. McGill's warm-up, and some cues from Chris Duffin.
Unilateral Suitcase Carry 32k x 5 minutes
Bird Dogs 10 x 10s
Rolling Planks 1 x 20r
McGill Crunch 5 x 10s
Squat - paused
BW x 8
Goblet 40# x 4 x 8r
Hamstring Curl
50 x 3 x 12r
Seated Unilateral KB Shrug
32k x 3 x 8r
McGill Pull-up
BW x 10 x 1r
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