January 12, 2007

Windmill - 3 L/R, 3 L/R
x-band walk - 6 L/R
Dynamic warmup
scap pushup - 20, 20
behind neck band pulldowns - 15, 15
band dislocates - 5, 5
kip swing - 10, 10

deadlift - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1, 275 x 1, 275 x 4, 275 x 4, 275 x 4, 135 x 12
rack DL - 355 x 3, 355 x 3, 355 x 2

bulgarian split squat -10 x 10, 15 x 10
(superset full rest - 90 seconds)
back extensions - 10, 10

hanging leg raise 6, 6

40 minutes foam rolling at night

Notes:
-New Rules of Lifting Strenght II workout C
-Deadlifts didn't feel great, neither did the rack deads.