9/21/17

Had a solid shoulder workout today ... felt solid on everything... lower volume overall, but was really happy to move bigger weights on the GVT.

A.
Snatch Grip Strict Press
3 sets of 7
Rest as needed

-95# across ... didn't push the loading too hard here.

B.
Seated DB Press
10 x 10
Rest :90

-55# across ... got all the reps, felt very solid on this ... this was much easier without a ton of volume beforehand.

C.

3 Sets of:

DB Side Lateral Raise (2 x 20# DB) x 10 reps

Rest as needed

Smith Machine Calf Raises (180#) x 20 reps

Rest as needed

-Complete

D.

3 Sets:

Reverse Cross-Body Cable Flyes (2 x 12.5#) x 10 reps

Rest as needed

Weighted Hollow Hold x :30 @ 45#
Rest as needed

-Complete

E. 

Rope Face Pulls (12.5#) x 100 reps

Rest as needed

-Complete ... got 50 reps at 12.5# and then had to drop down to 7.5# for the remaining 50... huge burner/pump on the shoulders. 

F.
3 Sets:
Hollow Rocks x 10
V-Ups x 10
Tuck-Ups x 10
Hollow Hold x :10
Rest :60

-Complete ... always a solid core finisher.