Wednesday - some squarts/strength/BACK...

Warm up:

• 21 dive bomber push ups
• 21 medicine ball slams
• 15 neutral pull ups
• 40 jumping jacks
  

Squats: 4 x 3 x 225
(could have been a *bit* lower but not that bad)

Power Cleans: 11 x 1 x 135
(Could have cleaned bar higher and more neatly on some reps -- there were 2 or so that were too sloppy that I didn't count)

T-Bar Rows: pyramided up to a measly 115 (12x70, 10x90, 3x6x100, 4x115) -- something like that... don't remember exact

DB Shrugs: 15+ x 80; 12 x 90, 10 x 100, 10 x 100

Pair -- Repeat 4x:

• DB Swing: 10 x 55
• One-arm DB Row: 5/side x 55
  

Sloppy Core Session (would have stuck to more structured circuit but room was getting crowded):

• 5 hanging windshield wipers
• 20 decline sit ups (not steep)
• 10 laying hip swings
• 10 back extensions
• 10/side weighted side bends (40lb)
• 10/side low-high cable wood choppers (70lb)
• 20 decline sit ups
• 10/side low-high cable wood choppers (90lb)
• 10 back extensions
• 5 hanging windshield wipers
• 15 leg lifts

threw in a few midget sets throughout work out (a few towel pull ups, some forearm noise with the 20's, etc)...

Weigh in: 173.5