D4, B1 - Press

September 19, 2014
Before Supper

Back and ass are tight. Piraformis jerks.

Warmup
Clubbell - Bunch of one armed side casts, front casts and shield casts with the 15# club. About 5-7 minutes continuous.
Bird Dogs 1 x 10
Rolling Planks 1 x 20
McGill Crunches 1 x 10 - feel a good pop in the back/hips on the first rep.


Steep Incline Press
45 x 3 x 10r
95 x 5
145 x 8, 8, 8, 14

Feet Up Bench Press
225 x 8, 8, 8, 7

Ring Row
BW x 40, 20, 20, 20

Pull-Aparts
MM x 60, 30, 30

Cable Pressdowns
50 x 20
70 x 3 x 15r - pumped!