September 18, 2014
Before Supper
Back is still tight but getting better. Not pushing it too hard but enough that hopefully I'm helping stimulate some recovery.
Warm-Up
Clubbell Shield Casts 25 x 110r
Bird Dogs 10s x 1 x 10r
Rolling Planks 1 x 30r
McGill Crunches 10s x 1 x 10s
One Legged GM's x a bunch
Trap Bar Deads
144 x 2 x 4r
234 x 3
324 x 2
374 x 8, 8, 12
Walking Lunges
+50# x 3 x 10r
Trap Bar Shrug
234 x 3 x 15r
Scapular Retractions
BW x 8, 8, 6-1-1 very tough tonight. I think there'll have very good carryover to locking up the back for pulls, GM's, squats, etc.
Hammer DB Curls w/FG
40e x 3 x 10r
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