Yesterday...

Front Squat 135x5/155x5
One-arm DB OH press 40x5+5/55x5+5/40x5+5
Decline Bench Plate Rotations (Mimicking hammer movement)
8pound MB x 10 each direction/25 pound plate x 10ea./35 pound plate x 5ea.


Today...

Front Squat 135x5/155x3/185x2
One-arm DB OH press 45x5+5/60x3+3/70x2+2
KB Swings 10alt. outside legs + 10 two-arm swings 3 sets with 53 pound KB
Skater's Lunge stance DB Row 45x10+10/50x10+10/60x10+10
superset with 10 divebomber pushups (3sets x 10 reps)
Airbench Bicep Curls 25sx10/30sx10