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12/28/2011 11:23:35 AM -
Tues training- 4 weeks out from RUM 5

good night back

front squats, paused in hole, up to 405x5x3sets
GHR- 10, 5,5,5 (apparently ive been doing these wrong. They really suck when u do them right! my glutes arent firng at the top... just like my DL; go figure.)
glute activation stuff
abs- hollow log rocks: http://www.youtube.com/watch?v=WzxiO...eature=related
speed ohp- up to 155x5x7sets
plyo cg pushups- 5sets of 10

stretch hips and exteral shoulder rotation




,
Sam Byrd


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