11-23-2012 Workout

MED BALL THROWS
Set 1: 10 lbs x 5
Set 2: 10 lbs x 5
Set 3: 10 lbs x 5
Set 4: 10 lbs x 5
Set 5: 10 lbs x 5
Set 6: 10 lbs x 20
Set 7: 10 lbs x 20

Had the urge to throw a little today. First five sets were squat jump throws. Last two sets were rapid fire throws.

RACK JERK
Set 1: 45 lbs x 5
Set 2: 95 lbs x 2
Set 3: 135 lbs x 2
Set 4: 135 lbs x 2
Set 5: 155 lbs x 2
Set 6: 175 lbs x 1
Set 7: 185 lbs x 1
Set 8: 205 lbs x 1
Set 9: 245 lbs x 1
Set 10: 245 lbs x 1
Set 11: 275 lbs x 1
Set 12: 275 lbs x 1

Shoulders were tight and sore today and it prevented me from going any heavier.

BALL SLAMS
Set 1: 10 lbs x 8
Set 2: 10 lbs x 8
Set 3: 10 lbs x 8

NEUTRAL GRIP PULLUPS
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps

BAND PRESSDOWNS W MEDIUM BAND
Set 1: 20
Set 2: 20
Set 3: 20

RENEGADE ROWS (PER ARM)
Set 1: 30 lbs x 5
Set 2: 30 lbs x 5
Set 3: 30 lbs x 5
Set 4: 30 lbs x 5

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