Dragon Flag
- 5
Foam Rolling
- 10 minutes on the black Rumble Roller
Ab Wheel
- 6
Band Pull Aparts
- A bunch of reps, multiple angles with the Voodoo Floss bands
Shoulder Dislocations
- 10
L-Sit Chin Ups
Rogue Cannonballs.
- Body weight (~200 lb): 6
Front Squat
Beltless up to 280 lb.
Paused up to 330 lb.
Paused again at 287.5 lb.
- 45 lb: 10
- 140 lb: 5
- 230 lb: 3
- 280 lb: 1
- 330 lb: 1
- 370 lb: X
- No power out of the bottom. Blah going to move on to work sets.
- 287.5 lb: 3,3,3,3,3
- Paused.
- +2.5 lb from last week.3 sets instead of 5.
High Bar Squat
- 287.5 lb: 13
- Drop set. Performed after last set of front squats.
Clean & Press
My "cleans" are really muscle cleans.
Hook grip throughout the lift.
- 45 lb: 10
- 100 lb: 5
- 140 lb: 3
- 165 lb: 3
- 190 lb: 3,3
Barbell Curl
- 45 lb: 10
- 75 lb: 10
- 100 lb: 6,6
- 45 lb: 12
- Drop set
