3/24/23

Had a solid shoulder/tricep workout today. Got a massive pump, enjoyed getting this in.  

Warm-up

2 rounds
10 PVC pass throughs
5 PVC around the worlds (each direction)
10 Arm circles (each direction)
5 Down dog/seal pose transitions

-Complete

A.

Strict HSPU 

EMOM 10: 

3-5 Reps - focus on perfect reps and not going to failure 

-3 reps across 

B.

Seated BB Strict Press 

4 sets: 10 reps @ – RPE 6-7
*Rest 2:00-2:30 b/t sets

-95# across 

C.

Standing Bottoms Up Single-Arm KB Press 

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

-18# KB across

D.

Ring Y Raise 

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

-Complete

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

E.

Tricep Rope Push-Downs 

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

-45# 

F.

Single Arm DB Skull Crusher 

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

-25#