6/14/24

This morning was a really solid shoulder/arm pump... really enjoyed getting this stuff in. 

A.

Behind the Neck Strict Press

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

-85# (10# over last week)

B.

Double DB ZP 

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x35#

C.

DB Snow Angels

4 sets: 10 reps - RPE 7

Planks 

4 sets: :60 (BW)
*Rest 1:00-1:30 b/t sets

-2x10#, BW planks

D.

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.

Parallette Push-ups

Supinated Grip Bodyweight Row

5 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-BW 

F.

Bottom of Dip Stretch x :20

Seated Hammer Curls
5 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-BW, 2x35#

G.

Barbell 21s 

5 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-45# 

H.

Cali Press (used 95# last week)

5 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-105# (10# over last week)