Threw with DJ and JK for half an hour, focusing on hucks. Then:
8 pushups, 8 bench press 45lb
2x8 bench press 95lb
8 bench press 105lb
bench press: 1 rep at 115, 1 rep at 135lb
8 pushups, hands on medicine ball
16 pushups, feet on bosu
16 body weight squats
16 pushups, alternating one hand on medicine ball
8 one-arm pushups each side, other hand assisting
3x8 BB overhead squats, 45lb
"Other hand assisting" means I stretched the arm out and wrapped my hand around the handle of the small medicine ball which has a handle. Stretching it out puts most of the weight is on the other arm, but not all--I'm trying to work towards one-arm pushups, but can't do them yet. By the end of each arm's set, it took me a couple tries to finish a rep...I was tired. My shoulders were the weakest link in the chain. I'm happy about the benching, though--135 is my personal best, and today I did it after a couple sets that weren't exactly easy to push out. I can tell that my shoulders are getting stronger, too, because the overhead squats aren't as difficult as they were before. I think that shoulder-girdle stretch really helped.
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