warm-up
Lat Pulldown
shoulder traction
various band movements
dumbbell rotators
BP - bar x 10
135x5
185x3
225x3
275x1
315x1
365x1
455x1 add Rage X, add 3 board
525x1 add 2 board
600x miss add 1 board *This was probably a stupid idea as I haven't had a shirt on since the meet in August. Weight felt ok, I just dumped it forward a bit on the press and couldn't get back under it.
pin press
405x3
425x3 CG
495x3
495x3 CG
CSR
3 wheels x10
4 wheels x10
5 wheels x8x2
Superman Rear Delt - 3x12
mini band external rotators - 2x20
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