Diesel - 2.5s*3
Bat Wings - 5lbs*5
Banded Bridge - Green*5 wide, 5 close
Overhead Squat - 45*5 (Vans)
May be best to do 2 sets of OHS and add weight to the second one.
High-Bar Squat:
45*5
85*5
120*5
160*5
190*5*3
Cues are pretty vital here; weight on heels, spread the floor, screw feet in, break at the knees. I'm using a full grip for now since high-bar isn't that stressful.
Only 2 minutes between sets for the 190.
Lat Activation Pull-Down:
80*8*2
75*8
Right shoulder started losing it on the second set. Third wasn't that much better, but it worked ok.
Turkish Get-Up:
20lbs*3ea*5
No rest. Mother fucker.
Again, shoulder stabilizers starting to give out. Main takeaway here is to keep practicing bracing position, possibly reset it between sets just in case, and really focus on shoulder and scapular position.
Pistol:
5lb*5ea*3
Toes up, externally rotate opposite femur. The position here is getting easier so, but the weight's staying at 5 until I can do them as straight, fast sets of 5.
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