1/18/24

Today was a solid shoulder / upper body workout ... had a good time in the gym this AM, got a huge pump. 

A.

Strict Press 

4 Sets of 10 - RPE 7-8

*Rest 2:00-2:30 b/t sets

-125# across (10# over last week)

B.

Banded Push-ups

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-Complete, 1 red band

C.

Double DB ZP 

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# DB 

D.

Ring Y Raise

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-Complete

E.

Plate Lateral Raises 

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x10# plate

F.

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

G.

Barbell Curls

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-75# 

H. 

Dips

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-BW

I.

Rope Tricep Extensions

4 sets: 20 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-55#