February 3, 2015 – Week 12, Day 1

Dynamic Warm-ups

12” Log Jerks
90x5
90x5
120x3
120x3
150x3
150x3
185x3
185x3
185x3

One Arm Kneeling Landmine Presses
+45x3/3
+90x3/3
+90x3/3

Parallel Bar Dips
bwx8
bwx8

Band Pull A-parts
MMBx12
MMBx12
MMBx12

Paused Floor Skull Crushers
95x12
95x12

Band Scapular Retractions
SBx12
SBx12
SBx12

27 Minutes of Stretching

Comments: Everything aches. Knees ache, elbows ache, shoulders ache, back aches and hips ache. Essentially strict pressed the first set of warm-ups on log until my knees wanted to cooperate. Right shoulder is tight and feeling the log pressing, even when in the log is in the racked position. I feel my dip under got better with each work set. I was planning some additional warm-up sets for landmine press but the first set felt so easy I just went right into the work weights from there. Not super easy so perhaps I should have done another set beforehand. Moved right into dips, shoulders and just felt tight but the movement was easy. Made quick work of pull aparts before going into paused triceps. A little jarring without the chains but still good. Finished up with more bands and stretching.