Wednesday - Aug. 7

MedBall Throws
 2 x 8 @ 3kg

2-arm Swing
10 x 20, 24, 32, 32kg

DB Shrug
20 x 50, 70, 100#

Push Press - axle
8 x 15, 55kg
5 x 66kg
3 x 79kg
2 x 92kg
Upper Back and traps are not supporting much weight today.  Will attempt this again on Friday.

Hangboard

Intermediate Level  - 10 minutes

1st.                15 second hang + 3 pullups – Large Edge

2nd.              2 pullups – Round Slope

20 second hang – Medium Edge

3rd.               20 second hang – Small Edge

15 second 90^o bent arm hang – Pocket

4th.               30 second hang – Round Sloper

5th.               20 second hang – Large Edge

4 pullups – Pocket

6th.               3 offset pullups each arm – Jug/Small Edge

(change hands each rep)

7th.               15 knee raises – Jug

15 second hang – Medium Edge

8th.               25 second hang – Medium Edge

9th.               15 second hang – 45^O Slope

3 pullups – Jug

10th.           Hang as long as you can – Round Sloper

Wrist Roller
 3 x 12.5#

Chris's Int/Ext thingy
3 x 10 @35# all directions

3 Blob lifts each hand

2 InchDB Rows each hand