Chin Ups 12 reps focusing on good technique
1a. Close Grip Floor Press w/ 65% x 40 reps
x18, 6, 7, 4, 5
1b. Face Pulls
4x12 w/ 25lbs, 30lbs -- 2 second hold at the 'top'
2. Strict DB Overhead
40x0, 50x6 & 40x4, 35x10
3. Lat Pull Downs
130 x 10, 140x8. 110x 8, 100x 10
4. Tri Pushdowns
60x15, 60x10, 40x30
5. Mini Brick Shit House x 3 circuits as fast as possible
8 push ups, 8 inverted rows, 15 yard farmers walk w/80lbs (tri's were fried... had trouble doing the push ups lol. Can you say W-E-A-K?)
So I was pissed... and decided to do farmers walks.
6. Farmers Walks
110 x 50 yards
100 x 50 yards
90 x 50 yards
80 x 50 yards
160lbs x 10 yards
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