11/29/2010

Dynamic Effort Upper - felt like dump today. Family stuff takes a lot outta ya.

Dynamic Warmup

Push Jerk 2 x 1 @85% 2 x 1 @90% 2 x 1 @95%
95 x 3
135 x 3
185 x 3
225 x 1
245 x 1, 1
260 x 1, 1 belt on
275 x 1
280 x miss (head wasn't in it)

Ring Dip SS w/Band Pressdowns x 8-12 double reps
45 x 8
60 x 8
70 x 6
80 x 6
90 x 4

Ring pullup - shoulder to ring (man are these hard)
BW x 8
15lbs x 7
BW x 7,7,7 - definitely pulled my brachialis yesterday doing rack pulls. Hoping it heals fast, didn't want to push it

1h DB floor press and turkish situp 2 x 8/side @60lbs
Cable Lawn Mower Pull 2 x 8 only right side (left bicep was feeling terrible)