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Old 01-05-2010, 09:14 PM   #13
Ryan Secor
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Join Date: Nov 2009
Posts: 137
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Sleep - 8 1/2 hours

Warmup
12 min AMRAP - Did 4 rounds
10 Wall Squats
10 Halos (1 pood)
10 Pump Stretch

Foam Roll
Press - 65#x5, 80#x5, 90#x3

Workout
Strict Press
100# x 5
120# x 5
135# x 5+ - Did 7 reps
65# x 5x10

Barbell Curls 3x10 - 65# (probably should've gone heavier)
Ring Dips 3x10 (unweighted)

-then-

5 minutes:
Turkish Get-Ups... mostly just practice with 1 and some 1.5 pood. Lost count of reps

Cool-Down
Quick Stretching and Foam Rolling
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