Wide grip fat bar lat pulldowns: 4 sets of 8 light to medium for warm up
DB Row laying backwards on incline bench: 75 X 10, 5 sets of 8 with 105's
Kettlebell Double snatch: 16, 20, 24, 28 kilo all X 5, then did 2 ladders from the 28 to 16 for 5 reps each kettlebell pair.
Bent over row: 225 X 10, 275 X 10, 315 X 2 sets of 10
Strict press using squat machine: 1 plate X 8, 1.5 plates X 8, 2 plates X 8
Push press using same machine as above: 3 plates X 5, then did a strip set using 4 plates X 3, 3 plates X 5, 2 plates X 8, 1 plate X 10.
Side DB raise: 2 sets of 10 with the 60's
Foam rolled my entire back, lats, pecs, adductors and biceps. I felt better today than I did last night. I get the feeling my traps are going to be quite sore tomorrow. I have not done double snatches in a long time. Now I am home watching the gamecocks try to pull one out. I am still waiting to see Ben the cop streaking across the field with SCB painted across his chest.