Tuesday:
Squats
Crossfit: Combination of KB swings, pushups, pullups and the ERG
Thursday:
Pulldowns: 140X10, 160X8, 180X8, 200X6, 220X5
Reverse Close Grip Pulldown: 160X6,180X5, 200X5
Hammer Strength Seated Row: 3X8 (5 plates each side)
Seated Cable Row: 160X8, 180X6, 200X5
Barbell curls: 4X10
Arm Curl Machine: 3X10
Saturday:
Raw Bench: barX10, 135X10X2, 185X8, 225X5, 275X3, 315X3
Titian Ram: 365X3, 405X3
RageX: 455X3, 495X3, 545X1
Illegal Wide Grip: 225X8 with pause