11th December 2009 (MP Deload): What's called for here is some old-fashioned. blunt force trauma!

Training:

25mins bike (2 sessions)

11:15 (Work gym)
A1 Speed bench vs minibands 50%x8x3 (30s rest)
B1 KB overhead press 20x5x10/side
B2i Pullup BWx8,8,6
B2ii Cable reverse flye 3.75'sx20,15
*Following performed in ETT fashion, 30s work/30s rest
C1 BB shrug (D/O, no straps/chalk) 60x3x30s 
C2 EZ curl Bar+15x3x30s
D1 Front plate raise 15x3x30s
D2 V-bar pushdown 45x3x30s
S1 Bicep x45s
S2 Lat x45s
S3 Band rear delt x45s

Restoration:
Foam roll: Quad, IT band, adductor, hip flexor
Hockey ball: Piriformis, glute, foot
Theracane: Neck, traps
Stretch: Piriformis, adductor, hip flexor