12/1/13 SJJIF Worlds Tournament Training - Day 8

Workout:

Shoulder Prehab Work - 5 mins
Barbell Bench Press - 135lbs,185lbs, 235lbs - 10 reps, 280lbs and 315lbs - 2 reps, 2 sets - 285lbs- 5 reps
Superset- Plyometric Push Ups + Standing Cable Rotations- 3 Sets- 10 reps + 60lbs- 5 reps on each side
Barbell Squats- 225lbs, 315lbs, and 405lbs- 5 reps, 495lbs and 550lbs- 1 rep- Beltless, 605lbs, 655lbs, and 700lbs- 1 rep- Belt and Knee Sleeves
Barbell Deadlifts- 225lbs, 315lbs, and 405lbs- 3 reps- Double Overhand Grip and Beltless, 495lbs and 545lbs- Straps and Beltless, 590lbs- 4 reps- Belt and Straps
Barbell Deadlifts + Sprawls Complex- 3 Sets- 335lbs- 6 reps
Barbell Rows- 3 Sets- 335lbs- 6 reps