light Snatch, 40x3, 50x3, 60x3, 65x3

single arm clean and press (for fun) 60x3

pull-ups 3x6

heaving Snatch balance 40x4x3

Foam board bench: worked up to 275, then 315x1 on 2 foams 315x1 on one foam. 335x1 on 2 foams for 2 sets, then my shoulder detached from my torso so I stopped.

Pull ups 2x8 with fat grips

body weight rows 3x10 fat grips

face pulls with purple band 2x20
single arm face pulls 1x20 each hand

then I did some shoulder mobility stuff to so hopefully my shoulder will sink back into it's socket sometime before the throwing season.

I'm eating a steak, and a protein bar right now, pretty tasty

Hill sprints 8 min x 2 sets, did about 10 trips the first time, and 7 the next.

ME trap bar deads 135x3, 225x3, 315x3, 405x3, 495x1, 585x1, 675xmiss, 675x better miss haha.

Then we did sets 3, 2, 1 405, 315, 225, 135

1a. GHRs 3x10
1b. GHR Abs 3x20

Grip kit

reverse hypers 2x12

See you in the AM

Hammer and scott gave the Tabatta's a run before things got rollin... it was an interesting sight.

Cambered bar bench: barx8, 135x4, 185x4, 225x4, 245x4, 255x4 (with a tap), 135x 4x4

Kroc Rows 150x 2x10

Low Rows 2x10 @ 230, 240

single arm low rows 2x10 @ 80, 100

1a. Zottsman curls 2x10 @ 35 then I went to Hammer curls because my shoulder was hurtin a bit
1b. GHR sit-ups 3x20

Everything was divisible by 4, well not really, not even close, but that's why it was quad day.

Tabatta squats: 135x 20seconds on, 10 sec. break, for 4 minutes. This was grueling, when I was finished my back was cramping.

So then I did some good mornings, I thought it might loosen up my back... I thought wrong... 135x10, 225x8, 245x6, 135x10

back to the full a2g squats for 1x10 to loosen up

GHRs 4x10

Pull ups 10x with chain regular grip, 10x chain wide grip, no chain x6 or 7

That was it for today, pretty rough... time to work.