Tuesday
Breathing warm ups
90/90, side lying adductor squeezes, oblique raises, prone glute activation, bear
Wall abs 4x10 (5 each leg)
-tough, good activation
Tall kneeling chop 3x10 each way, each side
- felt more in shoulders than anywhere else
Neutral grip pulldown
-no attachment to do it
Kneeling KB holds
-not sure what front vs back is. Just doing rack position
-3x45 sec each side
-shoulders tired, felt obliques firing
Floor press
-against short light bands 55# at the top
-dead stop 1" above full rom for floor press
Bar X 5
95x5
135x5
185x5
225x5
275x5
315x5x5
135x30 wide grip
Walking 1/4 dips 50# KB
3 trips 30sec rest
Prone rear delts
3x20
Triple tricep ext
20, 20, 15
Face pulls
4x25
[youtube=http://www.youtube.com/watch?v=6rfZw1b4Cy4]
Wednesday assistance
Breathing warm ups
90/90
Adductor squeezes
Side raises
Prone glute activation
Mike Robertson's Bear and Wall Abs
Superset 3x each
Single leg wall throws- 20 left leg, 10 right
KB swings- 40# x10
Single leg front foot elevated split squats
Feeling it in the glute, but a lot In left psoas too
Step ups