02/01/24

Today was a solid shoulder workout ... got in and out of the gym quickly. 

A.

Strict Press 

5 sets: 8 Reps - RPE 7

-145# for 8,8,8,7,7... rough ... definitely over an RPE of 7, but overall I don't think I've ever done 145# for sets of 8. 

B.

Tempo Push-ups (3 second eccentric) 

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-BW

C.

Seated Arnold Press

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x25# DB 

D.

Plate Side Raise

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-2x10#

E.

Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band

-Complete

F.

DB Crush Grip Curl

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-50#

G.

Strict Ring Dips

4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets

-BW

H.

3 Sets of: 

Doube DB Turkish Sit-ups x 10 reps 

KB Side Bends x 40 reps (20/side)

Plank x :60

-Complete ... 2x15# on the sit-ups and 70# on the side-bends