28: 5,6,7/side x 5 waves
Total of 180 reps. For 11160 lbs of work. Not bad :)
Not much too say, just a solid days work with a solid bell weight. I like knowing I can hit 200 with this weight
Clubbells arm casts
45/10/10 x 2
These are certainly improving.
Push-ups off of parallel bars
8 x 3
Rotator Cuff work
-external rotation aka open the door
We had the pleasure of Ken Black joining us today. For fun, Ken hit 25/25 with 28kg on his last set, GS style. The boys all came in with strong efforts today, good flow and energy!