2015-06-06

A1. Goblet elevator squat; 8-10×4; Rest 60 seconds

16kg x 10 x 2 sets, 18kg x 10 x 2 sets

A2. DB 3 point row; 8-10/arm x4; Rest 60 seconds

18kg x 10, 18kg x 10, 24kg x 10, 24kg x 8

B1. Goblet lateral lunge; 8-10/leg x4; Rest 60 seconds

12# KB x 10/leg all sets

B2. WTD Jumping pull up @30×1; 8-10×4; Rest 60 seconds

5# x 8 reps all sets

C1. DB seated external rotation @3030; 8-10/arm x4; Rest 60 seconds

8# DB x 10/arm all sets

C2. DB Powell Raise @3030; 8-10/arm x4; Rest 60 seconds

8# DB x 10 reps all sets

Elevators felt great today! Laterals still tough but getting better. Shoulders were burning after the ext rotations and Powell raises. 

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