Warm-up

10 minutes of treadmill intervals

2/10
OHS – empty O-bar
Sit-ups
Hyperextensions
Bar dips
Pull ups

Work Out

Military Press, 120/3/5
Squat, 205/3/5
Clean, 140/5/3

Core – 3/20

4 Way Neck Machine, 120#
Cable Crunches, 150#
Cable Push Pull, 60#
Hyperextensions
Supine Hip March

Felt pretty good today. Unfortunately some wanker came in 3/4 the way through and started doing Cleans and dropping the weight from shoulder height. After 3 sets, I went over and asked if I could work in. I did his weight and his number of reps and never made a “clank” — in all honesty I think he was too stupid to get the point but I think everybody else in the gym got it.