OH MY BACK!

THURS. AUG. 21
JUIJITSU 1 hr. Sparring, Grappling, technical throws, etc.

FRI. AUG. 22
DYNAMIC STONE TRAINING DAY

Atlas Stone lifting for reps and partials/negatives.
(Was DRENCHED after about 5 minutes out in my shed in the heat! Really fealt my back afterward too.)


Trap Bar from floor with a shrug at the top(Didn't feel like squats because my traps were really tight and sore.)5 x 2 @ 50% 1RM or 210 lbs.5 x 2 @ 60% 1RM or 260 lbs.(30 sec. between 2's)

Olympic bar Deadlifts 3 x 12 275 lbs.(Back was really bugging me now)

Log Style Barbell Curls with a tricep extension bar:
115 x 5
135 x 3
155, 165, 175, 185 , 205 lbs x 1
(assuming the bar weighs 25 lbs. empty like an EZ Curl bar)

Stability Ball Crunches 5 min. as many as possible bodyweight only.
Stability Ball Stretching for abs and low back and hanging from chin up bar stretch.