DB Snatches, Back Squats, Deadlifts,Chins & Rows

Weight: 217.6lbs (98.9kg)

Shoulder/pecs felt like shit today so I tried to do some shoulder prehab work-- muscle snatches etc to really work on them.

 Warm up--
DB Snatches
40lbs x 3
50lbs x 1
60lbs x 1
70lbs x 1
85lbs x 1
100lbs x 1 (Video)

Batman Training: A good exercise to train the upper cut needed to knock out thugs.


Squats:
Bar x 8
90lbs x 3
135x3, 3
155x1
185x1
205x1
225x2
245x1
270x1
290x1
315x1
325x1 (beltless PR)

Video of 325lbs beltless Squat

345lbs x 1 x 2 sets (video of the second rep)

Batman Training: The most important lift to train, if you're not squatting... you're not training at all.

Deadlift:

225x1 (double overhand)
245x1 (double overhand)
270x2 (double overhand)
290x1 (double overhand)
315x1 (hook grip) -- all beltless up to this point
360x1 (belt)
385x1 (belt)
405x1 x 2 sets (belt)

Batman Training: Crime fighting takes a toll on your body and if you're not strong in every part of your body. You might as well prepare your funeral.

Chin Ups:


15 total reps


Seated cable Rows:

80lbs x 10
100lbs x 10
80lbs x 10

Batman Training: Some back work needed when you're hanging on a ledge or something.