10/31/08

mobility/front plateandohsquats

Floor Press 3RM:

-70 x 3 x 2
-90 x 3 x 2
-120 x 3
-140 x 3
-150 x 3
-155 x 3
-160 x 3
-170 x 3
-175 x 2.5
-150 x 6

Superset One:

A1: Arnold Press - 30's, 2 x 10
A2: dips - 2 x 8 super slow negative

db rows - 30, 2 x 13

Superset Two:

B1: Prone Y hip extensions - statics with 2.5 in each hand, 2 x 45 sec. BRUTAL.
B2: dead bug statics - 2 x 25 sec.

foam rolling and stretching.


fun workout...wasn't sure where i would be on floor press, probably did too many sets of 3's for warmups. but...eh

http://s219.photobucket.com/albums/c...t=98834c57.pbr

prone y extensions are kickass. all the goodness of a hip extension....plus the goodness of a prone trap raise

time for a relaxing weekend. and i'm on vacation all week. gonna go see gwar on sunday night

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