2/08/24

Today was a solid shoulder/upper body workout. 

A.

Strict Press 

5 sets: 8 reps - RPE 8
*Rest 2:00-2:30 b/t sets

-145# for 8,8,8,8,7 ... missed that last rep, overall RPE felt easier at this weight than last week. 

B.

Deficit Push-ups (hands and feet on 45# bumpers)

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

-Complete

C.

Seated Alternating DB Shoulder Press

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

-2x25# 

D.

Seated Plate Lateral Raises 

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.

Barbell Drag Curls

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

-75#

G.

Strict Dips

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

-BW

H.
Single Arm DB Skull Crusher

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

-25# DB