dumb bell press
worked up to 100 pds x5 x8 sets
decline push ups w hands on 4' elevated box x15 x5 sets
tricep bar push downs 160 pds x12 x5 sets
chest supported rows 260 pds x6 x 4 sets alternating grip and seat height
rack pull, 1 inch above knees
3 bands on bar (2 monster minis, 1 mini), spread all the way on bottom, worked up to 435 bar weight (sumo), sloppy, back down to 315 bar weight, traditional pull x3 x6 sets? lots of work, felt real good and explosive.
bent over rows 85 pds x10 x8 sets?
worked up to 275 x1 then shirted w bruces shirt, nailed 375 to a 2 board then 410 to a 4 board.
lying dumbbell ext 50 lbs, x10 x 2 sets
reverse peck deck, palms facing in, 180 pds x10 x2 sets
chest supported rows 260 pds x 20 x 2 sets used wrist wraps.
bottoms up squat against strong bands + light bands with ssb bar
worked up to 355lbs. bar weight + strong/light bands with suit bottoms x 1
one arm db rows- 140lbs. x 10 x 3 sets (with wrist straps)
95 pd thruster
bar facing burpees
time: 9:00 flat
row 1600 mtrs 5:49 PR!
worked up to 380 4 board press PR by 15 pounds!
lying tricep ext 55 pds x8 x3 sets
v bar tricep push downs 90 pds x10 x3 sets
reverse peck deck palms facing in 195 pds x10 x 3 sets
chest supported rows 200 pds (?) x20 x3 sets alternating grip and seat adjustment
giant cambered bar 14" to a 14" box against doubled light and doubled monster mini bands- worked up to 242lbs. bar weight + doubled light + doubled monster mini's x 1
drop set- bar + doubled light + doubled monster mini bands to a 14" box with no belt x 5
neutral grip pullups- x 5 x 3 sets
db side bends- 140lb. db x 10 x 2 sets (used wrist straps on these)
Crossfit: Hero WOD, for time:
10 95 pd thrusters
15 bar face burpees
20 95 pd thrusters
25 bar face burpees
30 95 pd thrusters
35 bar facing burpees
time was sub 12 minutes, smoked it, good cardio lung burner.
nice pr on the boarded bench press!!!
worked up to 135 pds bar weight plus doubled over mini bands x3 x6 sets
no clue what else i did that day!
worked from a seated position on bench, worked on pulls with 185 pds bar weight from mid shin,
sumo pulls with mini bands doubled over pulling on me, worked up to 235 pds bar weight plus the bands pulling, good new exercise.
hip thrust- 245lbs. x 5, 445lbs. x 5, 535lbs. x 5, 605lbs. x 5 x 2 sets, 445lbs. x 1 (30 second hold)
ab strap leg raises- x 15 x 3 sets