Push and Pull day, with extras... I recruited three ladies from the University Rugby Team to come out and throw. So now I should do a winter throws day for yucks, to give them a chance to heave the stuff around.

Stretch Cage - foam roller happiness on me buttocks
Overhead press ... 10 x bar/ 10 x 95 / 6 x 135 / 3 x 155 / 2 x 155
Lat Pull downs... because the rugby girlz was doing 'em @ 105 for "lots of" reps.... 8 x 190 / 6 x 190 / 6 x 175 (actually this is on my program for today, anyway)

Core 1 ... Hungarian Core Blasters ... 10 x 80 / 2 x 10 x 90
Then general chitchat to revoer for...

High pulls ... 2 x 4 x 115 / 2 x 4 x 135
tricpes pull downs... 2 x 8 x 80
curl bar curls NOT in the squat rack ... 2 x 8 x 95.