20 DEC: MMS-2

Much tougher work today.

  1. bench press:  205 x 2,3,5,2,3,5
  2. bat wing:  45lb - 10 x 5sec
  3. 1-arm dumbbell overhead press:  55 x 2,3,5,2,3,5
  4. bird dog.  easy.
  5. barbell complex:
    a. bent row: 45 x 5; 65 x 5, 95 x 5; 105 x 5; 105 x 5
    c. clean: 45 x 5; 65 x 5, 95 x 5; 105 x 5; 105 x 5
    d. front squat: 45 x 5; 65 x 5, 95 x 5; 105 x 5; 105 x 5
    e. overhead press: 45 x 5; 65 x 5, 95 x 5; 105 x 5; 105 x 5
    f. Back squat: 45 x 5; 65 x 5, 95 x 5; 105 x 5; 105 x 5
    g. FBGM: 45 x 5; 65 x 5, 95 x 5; 105 x 5; 105 x 5
  6. Back squat:  115 x 30; 125 x 30

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