Wednesday's work out (Deadlifts) isn't even worth posting it was so pathetic and scrambled and unfocused. Had no motivation atall. :(

THURS. AUG. 28TH JUIJITSU 1 hr. class

FRI. AUG. 29TH
DYNAMIC EFFORT PRESSING
Incline Barbell Press in the power rack: 10 x 3 @ 60% 1RM or 175 lbs.
(30 sec. between 3's)

45 lbs. Plate Raises 3 x 10
alternating with.....
Wide Grip Pull ups 3 x failure with bodyweight only.

Cable Crunch 150 lbs. stack then 80 lbs. til failure.

1 Arm DB Tricep Extensions 8 x 8 each @ 75% or 55 lbs.