*roll/dynamic
(1) deadlift; 5x235/275, 11x315, 21x235 ; 5x225/255, 11x285, 21x225
(2) standing oh press; 5x60/70, 15x80, r.p. 21/9/5; (j)17x80, 21/9/7
(3) kroc row; 1 set/side; b:25/arm @ 100; j:20/arm @ 70
(4) bb curl; b:15/10/10; j:15/8/10
(5) abs; side/side tap w/20lb med ball; 3x20, then 3x10 man tacos
saturday/sunday; rest
monday;
*roll/dynamic
(1) squat; 3x185/215, 7x240, 16x185; 3x205/235, 7x265, 20x205
(2) bench; 3x135/155, 7x175, r.p. 16/7/4; 3x115/135, 7x150, 16/5/4
(3) chin; 16/6/4 trx; 22/10/6
(4) bb tri ext; b;20/14/10 j;20/12/8
(5) ab wheel; 4x10
yeah zoo.
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