ExRx.net

2/13/2013

bwt: 278

Warmup
foam rolling
side lying windmills x 10 each side
thoracic extension and rotation x 10 each side
third world squat
Shoulder mobility drills
plantar fascia stretch
hip flexor stretch

MMA misery 85lbs x 6 x 6, 60 second rest

OH squat
85 x 5
135 x 8
185 x 5
185 x 5
185 x 5

Cool down: usual

2/16/2013

bwt: 277.5

Warmup
foam rolling
side lying windmills x 10 each side
third world squat
Shoulder mobility drills
plantar fascia stretch

MMA misery 85lbs x 6 x 6, 60 second rest

Shoulder mobility drills
shoulder dislocations x 10

OH push press
85 x 6
135 x 5
225 x 3
225 x 3
225 x 3

assisted pullups (neutral grip)
100lb assist x 5 x 5

DB row
110 x 6
110 x 6
110 x 6

Isolateral row
170 x 8 (each side)
170 x 8 (each side)
170 x 8 (each side)

Face pulls
67.5lbs x 20
67.5lbs x 18
67.5lbs x 15

DB curl
40 x 8
40 x 8
40 x 8

supersetted with tricep pushdown
100 x 8
100 x 8
100 x 8

Cooldown: usual

2/18/2013

bwt: 278

Warmup
foam rolling
side lying windmills x 10 each side
third world squat
Shoulder mobility drills
plantar fascia stretch

MMA misery 85lbs x 6 x 6, 60 second rest

Shoulder mobility drills
shoulder dislocations x 10

OH squat
85 x 5
85 x 5
85 x 5
85 x 5
85 x 5

Front squat
135 x 5
225 x 3
275 x 4
275 x 4
275 x 4
165 x 10

OH press
165 x 5
165 x 5
165 x 5

Inverted row
bwt x 10
bwt x 12
bwt x 12

Cooldown: skipped.