July 24, 2010
BW = 186
1. Warmup
ECWU#2
Ido Shoulder stability WU - yellow band - 12 all
2. Strength
DL - 45 x 8, 95 x5, 125 x 3, 155 x 5, 185 x 5
BP - 45 x 8, 65 x 5, 80 x 5, 100 x 5, 120 x 5
core rotations - 0:10L/R, 0:10L/R, 0:10L/R, 0:10L/R
plate neck extensions/flexion - 10 x 20 Flexion/Extension, 10 x 20 lateral flexion L/R
3. Energy
Circuit: 20 reps of each
pushup - 20
lumberjack press - bar 20L/R
GM's - bar
BS - bar
row - bar
Notes:
-5/3/1 Deload week DL+BP day
-Ended up helping someone out with OHS form and stated talkign Army stuff....totally cooled off
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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