9/30/08

sumos: 140, 2 x 5

stepups: 35, 3 x 10

MP: 70, 3 x 5

lying tri extensions: 20's, 2 x 10

prone cobras: 1 min.....40 sec.
ss w/
rear flyes with scap retraction: 5's, 2 x 10

dead bug: 2 x 15
ss w/
side planks: 40 sec. x 2 on each side.

sumos were kinda fun...definitely feel it more in the hips than conventionals. really explosive on the stepups, my ass/hams let me hear it afterwards. mp was light...but...it needs to be. very speedy..the rest was fun shit

finished with some static stretches and band walks.

excited for thursday...probably do some close grip board presses...it'll be my rotating day...i'll keep flat bench on the first bench day...and then rotate things in on the second bench day... rdl's will be staying put, but i'm gonna rotate the other day between sumos, conv, and rack pulls. front squats and stepups are definitely here to stay for quite awhile.

hope y'all are having a good day.

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