Warmup: Foot MFR, Toe Pulls, Lat Stretch in cage, ASLR, Raptor, Brettzel 2.0, TYWLM, Indian Clubs
Bench Press (Ivanko Bar)
8×3 45+105 air (pinky on1st ring)
singles @ 45+205 air, 75+205 air (index on 1st ring)
–75 with the air was a nice grind, felt really good
–couldn’t get more than 205 air on the Keiser; I think I did 45+225 the first time I was ever @ AP. Luke R stayed with the bar the whole time. Think this was back in 2006 I think.
JM Press / Pull-Ups (neutral grip)
3×5 155 (middle finger on 1st ring)
+24kg on 1 foot + BW up to 3x 1+1
–Every once in a while, pull-ups feel great. This was one of those days. If the KB stayed on my foot, I would have gone for doubles or triples.
Shoulder Conditioning
Tall Kneeling Movement #2 – slow, 2×10/10
Lateral Line Stretch in cage – 2×10/10
TGU
24kg 2×1/1 + 15 yd OH walk down and back
–Felt much, much better than last time out with this technique. Right side felt like it sunk in the way it was supposed. Left is still wrong, but better than last time.
