warm-up
Elliptical - 5 min
shoulder traction
Clays' Lats - 2x12
dumbell rotators
GHR - 2x12
GHR Situps - 1x12
Spud Abs - 1x12
BP - bar x15, 95x3, 135x3, 185x3, 225x3, 275x3, 315x3, 375x2
455x1 <--- 3 board, add old Rage X
515x1 <--- 2 board
565x miss off the boards<--- 1 board
565x miss at lockout <--- 1 board
I need to have this shirt altered like my others to get any support at lockout. It's much springier without the grid stitch in the chest
Rope pushdown w/green behind neck - 3x12
Pullups - 2x8
CG Pulldowns - 2x12
Dumbbell cleans - 3x10-12
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