Foam Rolling
- 10 minutes on the black Rumble Roller and lacrosse ball.
Band Pull Aparts
- A bunch of reps, multiple angles with the Voodoo Floss bands
Shoulder Dislocations
- 10
L-Sit Chin Ups
With blue Fat Gripz.
- Body weight (~200 lb): 5
Low Bar Squat
Beltless up to 320 lb.
Paused up to 410 lb.
- 45 lb: 10
- 140 lb: 10
- 230 lb: 5
- 320 lb: 3
- 410 lb: 1
- 460 lb: 1
- 500 lb: 1
- Yeah that 2nd rep wasn't happening, dammit.
Neck Training
Using the Ironmind neck harness and low pulley attachment.
Neck Extension (Harness)
- 30 lb: 20
- 60 lb: 20
- 110 lb: 15
- 80 lb: 10
- Drop set.
- 70 lb: 10
- Drop set.
Neck Flexion (Harness)
- 30 lb: 20
- 60 lb: 20
- 110 lb: 15
- 80 lb: 10
- Drop set.
- 70 lb: 10
- Drop set.
Neck Side Flexion (Harness)
- 30 lb: 20
- 50 lb: 20
- 80 lb: 15
- 70 lb: 10
- Drop set.
