4.11.2008
Strength:
- SR: planche (4sec x 5s)
- SR: (ring belt) maltese (5sec x 5s @ -20#)
- SR: (ring belt) [cross pull (2r), cross (5sec)] (x 5s @ -20#)
- PB: [straight-straight (2r), straddle straight-straight (1r)] (x 5s)
- Pull dropset: [pullups (9r), chinups (8r), horizontal pullups (9r)] (x 3s)
- Push dropset: [HSPU (12r), dips (12r), PB pushups (12r)] (x 3s)
- DB floor press (40r x 1s @ 50# DBs)
- [horzontal pullups (25r), pushups (25r), HS hold (90sec)]
- shoulder prehab
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