Dragon Flag
- 4
Foam Rolling
- 10 minutes on the black Rumble Roller
Ab Wheel
- 5
Band Pull Aparts
- A bunch of reps, multiple angles with the Voodoo Floss bands
Shoulder Dislocations
- 10
L-Sit V-Grip Pull Ups
- Body weight (~200 lb): 6
Front Squat
Beltless and paused up to 280 lb.
Paused again at 280 lb.
- 45 lb: 10
- 140 lb: 5
- 230 lb: 3
- 280 lb: 1
- 330 lb: 1
- 370 lb: 1
- 410 lb: 1 * PR!
- +5 lb 1RM with knee wraps.
- 280 lb: 3,3,3,3,3
- Paused.
- +5 lb from last week.
High Bar Squat
- 280 lb: 13
- Drop set. Performed after last set of front squats.
Overhead Press
- 45 lb: 10
- 100 lb: 5
- 140 lb: 3
- 190 lb: 1
- 230 lb: 2
- Tweaked something in my neck, right side. Blah. Going to move on.
Barbell Curl
- 45 lb: 10
- 75 lb: 10
- 100 lb: 10
- 45 lb: 12