Thursday May 16th night

Awesome training tonight!!

Started out with 3 sets of 3 for Explosive Push-ups

Hit 3 sets of 1 minutes for IT Rotational Push-ups

Got in 8 sets of 8 for Reverse Grip Parallel Bar Chest Dips with only 10 seconds rest between sets

Hit 3 sets of 8 for Svend's Presses

Moved onto 3 sets of 8, 7 and 7 for 2-4 Pull-ups, taking 2 seconds to lift oneself and 4 seconds to lower oneself on each rep

Got in 3 sets of 6 for IT Rotational Pull-ups

Hit 8 sets of 8 for Recline Body Rows with only 10 seconds of rest between moves

Got in 3 sets of 10 for DB Pull-overs

Then hit the 3 rounds of the following Tri-set, taking no rest between moves. They were:

a.) 3 sets of 10 per side for 1-arm DSR Reverse Wrist Curls
b.) 3 sets of 10 per side for 1-arm DSR Wrist Curls
c.) 3 set of 12/12 for Abdominal Reverse Crunch Roll-ups, hitting 12 reps of the full movement followed immediately by 12 reps f the second half of the movement

Finished up with Joint Mobility work

Great night!!