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
- Wobbly. Wanted 3 but after the 2nd rep I had to re-rack it.
- 460 lb: 5 * PR!
- 5RM!
- +20 lb PR!
Face Pulls
- 70 lb: 12
- 90 lb: 10
Reverse Grip Bench Press
Paused until work sets.
- 45 lb: 10
- 140 lb: 5
- 230 lb: 3
- 280 lb: 1
- 330 lb: 1
- 375 lb: 1
- Slipped on the 2nd rep. Changing shirts.
- 375 lb: 2 * PR!
- +5 lb 2RM!
- 335 lb: 3,3,2
- Missed on the 3rd rep, last set. Didn’t push the bar “down” towards my feet enough. Bar dropped on the pins almost at my neck level.
Bench Press
Conventional/regular/normal person grip.
- 230 lb: 6
- 280 lb: 1
- Paused.
- 320 lb: 1
- Paused.