its been a while...i blocked out all the shiny machines and stuck to free weights and a bit if cable stuff :)
5mins bag work + 5mins bike - 3mins core work
front squat: 3x5 (20/30/35k)
back squat: 5x5 (50/60/60/65/65k)
bb bent row: 5x5 (60k)
10 sec bar hang
cable: pull down/pull up/wood chop
db shrugs: 3x5 (2x35/2x37.5/2x40k)
10 sec bar hang
farmers walk: 20 yards with 2x40k db
3mins hard bag work with wraps + gloves - really digging in, nearly puked.
really noticed my improvement of supportive grip when playing with heavy dumb bells. i got a few funny looks off a few resident gorillas when walking with 80k's (my b/w). i made sure i put them back in the rack carefully and not drop them on the floor after farmers walk, even tho my grip was toast :)
front squat was hard on back and abit painful on arms. i guess front squatting improves your back squat, but does anybody know if there is a proportional relationship in weight? for example if you can squat 100k, you should front squat 60k.
