12/29/2011 - Workout A

  • Hip flexor to hamstring, softrolls, TGU to ASLR to armbar
  • Bird dogs 10+10, TGU 12kg 3+3, GSQ 16kg x 10
  • Chinups 2 x 3. All reps felt good, tried a couple of 90% pullups after set 2
  • 5 x (Dbl FSQ 14kg x 3, TRX postural rows x 5, BB good morning (bar only) x 5)
  • 4 x (stick x 5, 1H SW 20kg 10+10, 1H SW 24kg 5+5, loading pin 55 lbs 2+2
  • Lever block pickups (sitting) 10 lbs 4+4 x 3
  • 3 x (CoC "S" 5+5, ext. bands 5+5)