Full Body Assistance 9/3/11

Fasted except for 1 TBSP coconut oil, 8 caps of Biotest BCAAs and a 16 oz. Zero Carb Rockstar

A1)DB TGU (done on both arms, all the way up and down)
40 x 2
70 x 1
90 x 1
110 x 1 PR + 5 lbs

A2)Dynamic Effort Sumo DL
w/u while doing TGUs...
365 x 1
405 x 1 x 5 or 6 with approx. 40 seconds rest between each rep

B1)Overhead Squat
95 x 3
155 x 6 x 4 sets

B2)Pullups
BW + 70 lbs x 6, 6, 6, 5 (damn)

Conditioning Circuit (20 seconds work:40 seconds rest x 4 rounds)

A)High Handle Prowler w/ 90 lbs
B)Tire Striking with padded/weighted aerobics bar (maybe 11-12 lbs?)
C)KB Swings w/ 24 kg (hardstyle)

I'll start 5/3/1 on Monday with sumo deadlifts.