April 11th, 2017

A. RDL/Deadlift Combo; 6 reps x 5 sets; rest 2min (RDL set up on eccentric, Deadlift set up on concentric) 
B. KB Front Rack Low Box LATERAL Step Ups (12"); 8-10 reps/leg x 5 sets; rest as needed (work on neutral pelvis and upright posture) 
C1. Uneven Stance RDL @3131; 6-8/leg x 5 sets; rest 30sec 
C2. KB windmills; 4 reps x5/side; rest 1 min bw sides
D1. Split stance KB snatch; 8 reps x4/side; rest 1min bw sides
D2. Back extensions;8-10 reps x 4 sets; rest 120 sec 
+
Assault Bike 15 Seconds @ 1000 watts 
Assault Bike 45 Seconds easy 
x10 
rest 5min 
x2 total sets (20 total min) 

A. Worked up to 275, no pain really. 
B. Used 35#, 45# for last set
C1. 135 for all
C2. used with 25#, left side tight
D1-2. Worked up to 53#. felt good, back extensions felt fine 

AB

Had to bring it down to 7 sets and then rest then another 7. Totally brutal. these are killing me. I hate tuesdays. thank you.