8*16*11

 
8*16*11 Training:
overhead:

LOG CLEAN AND PRESS:
175 x 5 x 3
225 x 5 x 3
255 x 5 x 3
275 x 5 x 3

Log rows: bent over rows using the log.  Why well why not it already had weight on it.
275 x 10 x 3

Tricep ext:
bands 10 x 5

shoulder rehab: 10 x 5 each way
front raises
side raise
4 way rotational
all using bands

Things felt good I have not done log in a log time.  It is a fun lift I forgot how much I enjoy doing it.  I will definitely have to do more of it come the off season.