Friday and Sunday long weekend training

Before I get into training talk, I want to say THANK YOU again to everyone that came out the the fundraiser Dragonfly Golf Links and played golf on behalf of my trip to Prague.  I ended up totalling $2500 of funds raised which is absolutely excellent!!
I appreciate every single person that gave up their long weekend Saturday afternoon for a cause.  Thanks so much.

Sunday morning

Bike to gym & dynamic warm up

DE Squats with light bands
135 x2 x 2 sets
185 x2 x 2 sets
205 x2 x 2 sets
215 x2 x2 sets

Rack Pulls with Orange EFS bands
135 x2
225 x2 x 6 sets



First time doing these.  Started out tough, until I got the feel for them.  The left side was a little heavier, assuming that the bands are still new and maybe not equal.  Also, the first couple of sets felt like my calves and my hamstrings were going to blow right out.  The last few sets felt good though.  I need to decrease time between reps for the next session.  These will be great for my lock out which seems to give me trouble.
Shirts off Sundays!  Just need some sunglasses and a push up bra to complete the look...Inside joke.

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Friday night training.  All by my lonesome.

Dynamic warm up

531 BB Military          s.s          DB rows
65 x8                                          60lbs x12/arm
95 x3                                          "
105 x3                                        65lbs x 10/arm
120 x3                                        65lbs x 12/arm
Drop set 95 x10

DB Extensions                 s.s             Face Pulls
25lbs x 12                                          60lbs x 15 x 4 sets
30lbs x8                                            
30lbs x 10

Threw in some band shoulder stretching between sets.