Dragon Flags
- 6
Foam Rolling
- 10 minutes on the black Rumble Roller and lacrosse ball.
Ab Wheel
- 6
Band Pull Aparts
- A bunch of reps, multiple angles with the Voodoo Floss bands
Shoulder Dislocations
- 10
L-Sit Chin Ups
With Rogue Cannonballs.
- Body weight (~205 lb): 6
Breathing Paused Low Bar Squat
- 45 lb: 10
- 140 lb: 10
- 230 lb: 5
- 320 lb: 3
Paused Low Bar Squat
Belted up at 460 lb.
- 410 lb: 1
- 460 lb: 1
Low Bar Squat
- 500 lb: 2 * PR!
- 2 rep max!
Reverse Grip Bench Press
Paused until work sets.
- 45 lb: 10
- 140 lb: 5
- 230 lb: 3
- 280 lb: 1
- 330 lb: 1
- 370 lb: X,1
- Too much leg drive on the first attempt maybe. Felt like one side of the bench (towards the feet) came off the floor.
Reverse Band Reverse Grip Bench Press
- 410 lb: 1
- Black bands
- About 55 lb of resistance (assistance?) at the bottom. So the the weight ranges from ~360 lb at the bottom to 410 lb at the top.
Reverse Grip Bench Press
- 400 lb: MISSED
- Nope. Probably too soon.
- 330 lb: 3,3,3
- +2.5 lb from last week.
Bench Press
Conventional/regular/normal person grip
- 140 lb: 12