Wednesday 12/12/07 – Max Effort Bench Press

mobility

1. reverse band bench press (green band) – 135×5, 185×5, 225×3, 275×2, 315×1, missed 335, 315×1

2. bb extension – 3×10

3. elbows out db extension – 3×12

4. pulldown – 1×12, 1×10, 2×8, 1×12

5. shrugs – 3×12

6. 1-arm long cycle clean & jerk w/24kg – 50 reps in 5 min. switched hands every 5 reps

7. hub lift – 35 on each hand then made a 45 lb york plate hub lift with the right hand!  That was a huge PR!