03/07/25

Today was a solid shoulder / upper body pump... got some good intensity out of this. 

A.

Strict Press 

4x10 

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

-145# for 10,9,8,7... rough. 

B.

Seated DB Shoulder Press 

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

-2x50# 

C.

DB Y Raise 

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

-2x10# 

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.

5 sets:

10 Deficit Push-ups (Hands and Feet on 45#s)

10 Pull-ups 

*Rest 1:00-1:30 b/t sets

-Complete, BW

F.

Dips 

4 sets: 10 reps - RPE 7

*Rest 1:00-1:30 b/t sets

-Complete, BW

G.

Barbell 21s 

4 sets: 21 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-45# 

H.

GHD Sit-ups

3 sets: 20 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-Complete