didn't really warmup too well today. went through the conditioning complex i had planned. went through with a 45lb bb, doing 8 reps of each thing, going very slowly and really working on perfect form.
quick active
complex b, 5x6 w/60 sec. rest between sets. went through at 85lbs.
rdl
hang clean - front squat - push press
reverse lunge (alternate legs)
some ankle stuff
db bench; 1x6 @ 45, 2x3 @ 60, 2x3 @ 65, 2x3 @ 70
seated row; 3x3 @ 180, 2x3 @ 190, 3x3 @ 200
pullups/chinups; goal was to do 14 of each in as few sets as possible. p-ups were 7,5,3. c-ups were 7,5,4
dips; 3x9
single leg single arm row; 1x12 @ 60, 1x10 @ 70, 80
hanging leg raises; 3x16
boom.
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