Strength:

Squat Clean:
135# x3
165# x3
185# x1
205# x1
225# x1
245# x1
255# x1

Hammer Strength Pull Down
2x70# x15
2x70# x11
2x70# x9

Bent Barbell Row
135# x8
135# x7
137# x7

Smith Machine Upright Row (clean grip)
95# x12
95# x10
95# x8

EZ Curl
60# x10
60# x9
60# x8

Stretch 10min