Dragon Flags
- 7
Heavy Bag
- Punches: 3 minutes
- Right kicks: 3 minutes
- Left kicks: 3 minutes
Ab Wheel
- 6
Band Pull Aparts
- A bunch of reps, multiple angles with the Voodoo Floss bands
Shoulder Dislocations
- 10
L-Sit Pull Ups
Fat Gripz
- Body weight (~205 lb): 7
Breathing Paused Low Bar Squat
No belt.
- 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/High Bar Squat
Alternating low bar and high bar squats, so first set is LB, 2nd set is HB, etc.
- 420 lb: 3,3,3,3,3,3
- +2.5 from 2 weeks ago
Reverse Grip Bench Press
Pecs and shoulders feeling sore and worn out, so I’m just going to do my warm up, and then rep out as many as I can with 300 lb.
Paused until work sets.
- 45 lb: 10
- 140 lb: 5
- 230 lb: 3
- 280 lb: 1
- 330 lb: 1
- 370 lb: X
- Pecs and shoulders sore. Controlled negative though.
- 300 lb: 9 * PR!
- Previous max number of reps at 300 lb was 7.
- Would have settled for 8 reps for an 8RM, but I went for 10. But after the 9th rep, I was pretty sure I would have failed the 10th rep, so I re-racked the bar. NEX TIME.