12-17 to 12-21

Sunday - out of town
Monday
A. AC shoulder warm up
B. Sled 6x30 yds w/70 f/b
C1, 2, 3. Ab wheel roll outs and GHRs and Rev hyper (90) 3x10 each

1. Low box squat w/ssb close stance worked up to 420x1 (PR)

D. Sled 8x30 yds (90-2) (135-6) f/b
E1, 2, 3. Ab pull downs (90) and Leg curls (60) and 45* back raises (25) 3x10 ea.

Wednesday
A. Sled 8x30 w/90 f/b
B1, 2, 3. spread eagle sit-ups and GHRs and 45* back raises 3x10 ea.

1. Revese band bench press w/choked average bands-medium grip: work up to 345x1, added Slingshot and went 375x1, 405x1, 450x1 (PR)
2. Rack lock outs WG 365x3, 385x3, 405x3 then 5x5 @ 285 (70%)
3. Triceps press downs w/grenade balls 4x12 (pump)

*Had another 15-20 pounds left on bench but felt it would not be good for the shoulder if I kept pushing it. My only thought with the 450 was to get it off of me as fast as possible! It went faster than the 405 did! Fear is never boring...

Friday
Lotsa foam rolling on lower body
1. Squat start with the bar and work up in doubles to 350x2x5 sets

Stay strong,
Ed T.