A1. CG Bench press: 5 x 6,4,4,2,2 @ 50X0; rest 2 min 165, 185, 205, 225
A2. Pendlay Rows: 5 x 5 @ 31X2; rest 2 min 135x5 (should start lower next time- was unable to hold bar to chest for solid 2 count on sets 2-5)
B1. Scap Dips: 3 x 8-12 @ 1013; rest 30 sec (use foot support and parallettes until all 3 x 12 possible with good control. Keep scaps retracted @ all times while elevating and depressing) 3x12 w/ feet elevated
B2. GHD Situps: 3 x 25; rest 60 sec unbroken
C. Single Arm Bent Trap 3 Raise: 3 x 8-10 @ 3011; rest 60 sec b/t arms 2x 10lbx10/arm, 1x10lb x 8/arm
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