Accessory Work

Dumbbell incline
2 sets at 30# of 10 reps
2 sets at 37.5# of 10 reps

EZ bar curls
2 sets at 40# of 10 reps
2 sets at 50# of 10 reps

Scapula pull-ups
3 sets of 10 reps

Alternating leg and knee raises on parallel bars
4 sets of 8 reps

Butterfly sit ups
4 sets of 10 reps

Push jerk
2 sets at 95# of 10 reps
2 sets at 115# of 10 reps

Neutral grip pull ups
4 sets of 10 reps

Snatch Balance with the bar
3 sets of 5 reps

Stay away from legs on this workout. Back was still semi sore from getting back into it with the deadlifts a few days back. Plan on attacking my workouts this week.

Accessory Day

Accessory Day.

Workout: For quality

5 rounds of:

15 Weighted Calf Raises 35# DB

15 Barbell curls

15 Barbell Good mornings

15 second Handstand holds

15 Goblet Squats 53# KB

15 Plated sit-ups first three rounds 23#, last two rounds 35#

15 hanging scapular retractions