7 October 2009 - Squats, Complexes, KBs

Shoulder Pre-Hab (L/R)
-Rotator Cuff Work - 5lbs
-Front/Mid/Rear Delt Work - 5lbs

Triceps/Wrist Warm-Up (L/R)
-Overhead Triceps Extensions - 45lbs
-Wrist Flexion/Extension/Adduction/Abduction - 25lbs

Neck Stretches
-All Directions

Squat Warm-Up
-BW Good-Mornings X 20
-BW Squats X 20
-Bar Good-Mornings X 20
-Bar Squats X 20
-Standing Hip/Groin stretches
-BW Lunges
-Leg Swings (L/R)
-Foam Roller - Hips/Hams/Glutes/Quads/Low-Back

Squats (Wide stance, low bar)
-135 X 8 - OUCH! Hip still hurts, so I bagged 'em.

KB Swings
-60 X 20 (BH)

Complexes (Deadlift, SL Deadlift, Hang Clean, Front Squat) - 135lbs/1 min rest btwn sets
-Singles
-Singles
-5 reps in each movement
-5 reps in each movement
-5 reps in each movement

1a. 135lb Oly Bar Biceps Curls 2 X 5, 1 X 3
1b. 135lb Bent-Over Oly Bar Rows - 3 X 15

2a. 80lb KB Swings X 20 (BH)
2b. Burpees (1 min)
2c. 80lb KB Swings X 20 (RH)
2b. Burpees (1 min)
2d. 80lb KB Swings X 20 (LH)

Bulgarian Split Squats (L/R)
-BW X 20
-BW X 20
-BW X 20

BW - 234 lbs.

The front squats were easier on my hip. I'm sure it's because the stance is much more narrow. The KB stuff had me SUCKING WIND! Honestly, I thought I was going to have to lay down after the KB swings and burpees. My grip was cooked from the everything - I wanted to hit some wrist roller, but I didn't have it in the tank. The 80lb KB put a little more strain than expected on my inner elbows (?). Nothing major, I just didn't expect it.

Goody