3.31.2017

Friday 3.31.17

Warm Up:
- Dynamic mobility and band shoulder drills

Strength Training:
Shoulder Shocker:
- Front Plate Raises:  25x 12, 35x 12, 45x 9, 9, 8
- DB Lateral Raises:  10x 12, 15x 12, 20x 9, 9, 8
- DB Cuban Presses: 10x 12, 15x 12, 20x 9, 9, 8

Triceps and Shoulders Giant Set:
- KB Skull Crushers:  44x 10, 10, 10, 9, 8, 3
- DB Lateral Raises:  20x 15, 15, 15, 15, 15
- Snatch Grip Overhead Barbell Hold:  55x :45, :45, :45, :45, :45

Triceps and Rear Delts Superset:
- Close Grip Bench Presses:  45x 20, 95x 19, 135x 17, 185x 15, 225x 13, 185x 16
- Band Pull Aparts:  Blue Band x 20, 19, 17, 15, 13, 16

Triceps Finisher:
- 1-Arm Reverse Grip Push Downs:  42.5x 22, 16, 10, 2

3.30.2017

Thursday 3.30.17

Warm Up:
- Dynamic Shoulder Mobility

Strength Training:
Traps and Biceps Superset:
- Barbell Shrugs:  135x 20, 185x 19, 225x 17, 275x 15, 315x 13, 365x 11, 405x 9, 465x 7
- EZ Bar Preacher Curls:  20x 20, 35x 19, 50x17, 65x15, 80x13, 95x10, 110x6, 125x2

Biceps and Traps Superset Set (50 reps each):
- Zottman Curls:  30x 10, 10, 9, 8, 7, 6
- Cable Face Pulls:  135x 10, 10, 9, 8, 7, 6

Back and Traps Superset (50 reps):
- Chest Supported Row:  140x 10, 10, 10, 9, 8, 3
- Kelso Shrugs:  140x 10, 10, 10, 9, 8, 3

3.29.2017

Wednesday 3.29.17

Warm Up:
- Dynamic mobility and band drills for shoulders

Strength Training:
Shoulder Shocker 2.0 Giant Set (2 warm up sets, then 3x 7-12):
- Iso-lateral DB Raise:  10x10, 15x9, 20x 7, 6, 6
- DB Cuban Press:  10x10, 15x9, 20x 7, 6, 6
- Eccentric Mechanical Advantage DB Lateral Raise:  10x10, 15x9, 20x 7, 6, 6

Triceps and Shoulders Giant Set (50 reps):
- DB Skull Crushers:  45x 10, 10, 10, 8, 7, 5
- Elbows Out DB Extensions:  45x 10, 10, 10, 8, 7, 5
- DB Lateral Raises:  20x 10, 10, 10, 8, 7, 5 (slow reps)

Triceps and Rear Delts Superset (add a rep each week):
- Bar Dips:  12, 12, 11, 10, 9, 3 (57 reps)
- Band Pull Aparts:  Blue band x 24, 24, 22, 20, 18, 6 (114 reps)

Triceps Finisher (50 reps, alternating arms):
- 1-Arm Reverse Grip Cable Pushdowns:  42.5x 21, 15, 9, 5

3.28.2017

Tuesday 3.28.17

Warm Up:
- Dynamic mobility for shoulder and spine

Strength Training:
Traps and Biceps Superset:
- Behind the back Barbell Shrugs:  135x 20, 185x 18, 225x 16, 275x 14, 315x 12, 365x 10, 405x 10, 465x 8
- Hammer Curls:  25x 20, 30x 18, 35x 16, 40x 14, 45x 12, 50x 10, 55x 8, 60x 6

Traps, Biceps, and Back Giant Set:
- Cable Face Pulls:  130x 10, 10, 10, 10, 10
- Cable Reverse Curls:  105x 10, 10, 10, 10, 10
- Cable Rows:  190x 10, 10, 10, 10, 10

Chin Ups:
- 38 reps in as few sets as possible with short rest.  Biggest set was 9, smallest was 2.

3.27.2017

Monday 3.27.17

Warm Up:
- Dynamic mobility and band drills for shoulders

Strength Training:
Shoulder Shocker Giant Set:
- Front Plate Raises:  25x 12, 35x 11, 45x 9, 8, 8
- DB Lateral Raises:  10x 12, 15x 11, 20x 9, 8, 8
- DB Cuban Presses:  10x 12, 15x 11, 20x 9, 8, 8

Triceps and Shoulders Superset (50 reps):
- Seated DB Presses:  55x 10, 10, 9, 8, 7, 6
- Iso-Lateral DB Raises:  15x 10, 10, 9, 8, 7, 6

Shoulder and Triceps Superset:
- Overhead DB Extensions:  70x 10, 10, 9, 8, 7, 6
- Band Pull Aparts:  Blue Band x 20, 20, 18, 16, 14, 12

Triceps Finisher:
- Reverse Grip Pushdowns:  70x 25, 15, 10


Sunday 3.26.17

Rest day.

3.25.2017

Saturday 3.25.17

Warm Up:
- Dynamic stretching for shoulders

Strength Training:
Traps and Biceps Superset with Push Ups:
- DB Shrugs:  115x20, 120x18, 125x16, 130x14, 135x12, 140x10, 145x8, 150x6
- Incline DB Curls:  25x20, 30x18, 35x16, 40x14, 45x12, 50x10, 55x8, 60x6 (last three sets were broken)
- Push Ups:  10, 10, 10, 10, 10, 10, 10, 10

Traps, Lats, and Biceps Superset Set (50 reps) with Push Ups:
- Rope Face Pulls:  130x 10, 10, 10, 9, 8, 3
- Rope Curls:  120x 10, 10, 10, 9, 8, 3
- Push Ups:  10, 10, 10, 10, 10, 10

Lats Superset (50 reps) with Push Ups:
- Straight Arm Pulldowns:  105x 10, 10, 9, 8, 7, 6
- Wide Grip Lat Pulldowns:  160x 10, 10, 9, 8, 7, 6
- Push Ups:  10, 10, 10, 10, 10, 10



3.24.2017

Friday 3.24.17

Warm Up:
- Dynamic mobility and band shoulder drills

Strength Training:
Shoulder Shocker 2.0:
- Iso-lateral DB Raises:  10x 9, 15x 8, 20x 7, 6, 5
- DB Cuban Presses: 10x 9, 15x 8, 20x 7, 6, 5
- Eccentric Mechanical Advantage Lateral Raises: 10x 9, 15x 8, 20x 7, 6, 5

Triceps and Shoulders Giant Set:
- KB Skull Crushers:  44x 10, 10, 9, 8, 7, 6
- DB Lateral Raises:  15x 15, 15, 15, 15, 15
- Snatch Grip Overhead Barbell Hold:  45x :45, :45, :45, :45, :45

Triceps and Rear Delts Superset:
- Close Grip Bench Presses:  45x 20, 95x 18, 135x 16, 185x 14, 225x 12, 185x 15
- Band Pull Aparts:  Blue Band x 20, 18, 16, 14, 12, 20

Triceps Finisher:
- 1-Arm Reverse Grip Push Downs:  40x 26, 15, 9 (go up to 42.5 next time)

3.23.2017

Thursday 3.23.17

Warm Up:
- Dynamic Shoulder Mobility

Strength Training:
Traps and Biceps Superset:
- Barbell Shrugs:  135x 20, 185x 18, 225x 16, 275x 14, 315x 12, 365x 10
- EZ Bar Preacher Curls:  20x 20, 40x 18, 60x 16, 80x 14, 90x 9, 100x 8

Biceps, Traps, and Back Giant Set (50 reps each):
- Hammer Curls:  40x 10, 10, 10, 10, 10
- Kelso Shrugs:  140x 10, 10, 10, 10, 10
- Iso-Lateral Hammer Strength Pull Downs:  180x 10, 160x 10, 140x 10, 10, 10

Back and Traps Superset (50 reps):
- Chest Supported Row:  140x 10, 10, 9, 8, 7, 6
- Cable Face Pulls:  130x 10, 10, 9, 8, 7, 6

3.22.2017

Wednesday 3.22.17

Warm Up:
- Dynamic mobility and band drills for shoulders

Strength Training:
Shoulder Shocker Giant Set (2 warm up sets, then 3x 8-12):
- Front Plate Raise:  25x 12, 35x 10, 45x 8, 8, 8
- DB Lateral Raise:  10x 12, 15x 10, 20x 8, 8, 8
- DB Cuban Press:  10x 12, 15x 10, 20x 8, 8, 8

Triceps and Shoulders Giant Set (50 reps):
- DB Skull Crushers:  45x 10, 10, 9, 8, 7, 6
- Elbows Out DB Extensions:  45x 10, 10, 9, 8, 7, 6
- DB Lateral Raises:  20x 10, 10, 9, 8, 7, 6 (slow reps)

Triceps and Rear Delts Superset (add a rep each week):
- Bar Dips:  12, 11, 10, 9, 8, 6 (56 reps)
- Band Pull Aparts:  Blue band x 24, 22, 20, 18, 16, 12 (112 reps)

Triceps Finisher (50 reps, alternating arms):
- 1-Arm Reverse Grip Cable Pushdowns:  40x 20, 15, 10, 5

3.21.2017

Tuesday 3.21.17

Warm Up:
- Dynamic mobility for shoulder and spine

Strength Training:
Traps and Biceps Superset:
- Behind the back Barbell Shrugs:  135x 20, 185x 18, 225x 16, 275x 12, 315x 6 (bring straps next time)
- Hammer Curls:  40x 10, 10, 10, 10, 10

Traps, Biceps, and Back Giant Set:
- Cable Face Pulls:  125x 10, 10, 10, 10, 10
- Cable Reverse Curls:  100x 10, 10, 10, 10, 10
- Cable Rows:  175x 10, 10, 10, 10, 10

Back and Abs Super Set:
- Chin Ups:  8, 7, 6, 5, 4, 3, 2, 2
- Serratus Crunches with Feet Elevated:  35's x 16, 14, 12, 10, 6, 4, 4

3.20.2017

Monday 3.20.17

Warm Up:
- Dynamic mobility and band drills for shoulders

Strength Training:
Shoulder Shocker 2.0 Giant Set:
- Isolateral DB Raises:  15x 7, 7, 7, 6, 5
- DB Cuban Presses:  15x 7, 7, 7, 6, 5
- Eccentric Mechanical Advantage Lateral Raises:  15x 7, 7, 7, 6, 5

Triceps and Rear Delts Superset (50 reps):
- Overhead DB Extensions:  65x 10, 10,10, 10, 10
- Rear Delt Raises:  15x 10, 10, 10, 10, 10

Shoulder and Triceps Superset (50 reps):
- Arnold Presses:  50x 10, 10, 10, 10, 10
- Slow Eccentric Push Ups:  10, 10, 10, 10, 10

Triceps and Rear Delts Superset Finisher:
- Reverse Grip Pushdowns:  120x 10, 135x 9, 8, 7, 6, 5, 4, 3, 2, 1
- Band Pull Aparts:  Blue Band x 20, 18, 16, 14, 12, 10, 8, 6, 4, 2

3.19.2017

Sunday 3.19.17

Warm Up:
- Dynamic stretching and band work for shoulders

Strength Training:
Traps and Biceps Superset (50 reps):
- DB Shrugs:  135x 10, 10, 10, 10, 10
- DB Curls:  40x 10, 10, 10, 10, 10

Traps, Lats, and Biceps Giant Set (50 reps):
- Kelso Shrugs:  135x 10, 10, 10, 10, 10
- Straight Arm Rope Pulldowns:  100x 10, 110x 10, 120x 10, 10, 10
- Rope Curls:  100x 10, 110, 10, 120x 10, 10, 10

Lats and Upper Back Superset (50 reps):
- Chest Supported Rows:  135x 10, 10, 10, 10, 10
- Rope Face Pulls:  120x 10, 10, 10, 10, 10

Lats and Abs Superset (55 reps):
- Wide Grip Lat Pulldowns:  175x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Leg Raises:  10, 9, 8, 7, 6, 5, 4, 3, 2, 1


3.18.2017

Saturday 3.18.17

Warm Up:
- Crossover Symmetry Activation

Strength Training:
Shoulder Shocker Giant Set (50 reps next time):
- Plate Front Raise:  45x 10, 10, 9, 8, 7
- DB Lateral Raise:  20x 10, 10, 9, 8, 7
- DB Cuban Press:  20x 10, 10, 9, 8, 7

Triceps Superset (50 reps next time):
- Barbell Skull Crushers:  105x 10, 10, 9, 8, 7 (3-count eccentric)
- Close Grip Bench Press:  105x 10, 10, 9, 8, 7 (3-count eccentric)

Main Lift/ Supplemental Superset (50/ 100 reps):
- Close Grip Bench Press:  225x 8, 8, 7, 7, 6, 5, 4, 3, 2
- Band Pull Aparts:  Blu band x 16, 16, 14, 14, 12, 10, 8, 6, 4

Triceps Finisher (50 reps):
- CS Band Reverse Grip Push Downs:  Orange Band x 20, 15, 10, 5

3.17.2017

Friday 3.17.17

Warm Up:
Cuban Presses:
- 5x 10, 10x 10, 15x 9, 20x 8, 25x 7

Strength Training:
Biceps and Lats Superset:
- Zottman Curls:  30x 10, 10, 10, 10, 10
- Straight Arm Band Pulldowns:  Orange CS Band x 10, 10, 10, 10, 10

Traps, Biceps, and Back Giant Set:
- Barbell Shrugs with Forward Lean:  135x 10, 185x 10, 225x 10, 275x 10, 315x 10
- Hammer Curls:  35x 10, 10, 10, 10, 10
- Ring Rows:  10, 15, 15, 15, 15

Back and Calves Superset:
- Chin Ups:  8, 7, 6, 5, 4, 3, 2, 1
- Standing Calf Raises:  24, 21, 18, 15, 12, 9, 6, 3

3.16.2017

Thursday 3.16.17

Warm Up:
- None

Strength Training:
Band Face Pulls (100 reps):
- Black Band x 25, 25, 20, 15, 15

DB Lateral Raises (Drop Sets):
- 35x 10, 8, 6
- 25x 15, 13, 11
- 15x 20, 18, 16

Tricep Giant Set:
- DB Skull Crushers: 40x 10, 9, 8
- Elbows Out DB Extensions:  40x 10, 9, 8
- DB Nuetral Grip BP:  40x 10, 9, 8

Bar Dips and Band Pull Aparts Superset:
- Dips:  10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- BPA's:  20, 18, 16, 14, 12, 10, 8, 6, 4, 2

Crossover Symmetry Reverse Grip Push Downs:
- Orange Bands x 25, 15, 10

Wednesday 3.15.17

Rest day.

3.14.2017

Tuesday 3.14.17

Rest day.

Monday 3.13.17

I had knee surgery today on a torn meniscus so I'm going to try and force myself to take the whole week off.  Then next week I'll get back to upper body training.

3.12.2017

Sunday 3.12.17

Warm Up:
- Dynamic Shoulder warm up

Strength Training:
Superset #1 (5 sets):
- Chin Ups: 0x 7, 7, 7, 7, 7
- Dips: 0x 14, 14, 14, 14, 14

Superset #2 (3 sets):
- Chest-Supported Row:  90 (2 plates on the machine):  20, 20, 20
- Push Ups:  0x 20, 20, 20

Superset #3 (55 reps each):
- Shrug Machine:  270 (3 plates per side):  10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- DB Lateral Raises:  30's x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Cable Face Pulls (55 reps):
- 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (started mid stack and added weight each set with minimal rest)

Superset #4 (55 reps):
- Hammer Curls w/ Fat Gripz:  45's x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Decline KB Skull Crushers:  44's x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Recovery:
- Reverse Grip Tricep Pushdowns: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (started mid stack and added weight each set with minimal rest)

3.11.2017

Saturday 3.11.17

Last lower body training day before knee surgery...

Warm Up:
- Dynamic mobility drill for hips, hamstrings, and spine

Strength Training:
Sumo Deadlift/ Conventional Deadlift Warm Up Sets:
- 135x 5/5, 225x 4/4, 315x 3/3, 405x 2/2, 495x 1/1

Deadlift:
- 585x 0, 585x 1 (PR!), 405x 10 (rep PR!)

Back Squats:
- 45x 8, 135x 7, 225x 6, 315x 5, 5, 5

Standing Calf Raises w/ KB:
- 70x 13, 13, 13, 13, 13, 13

3.10.2017

Friday 3.10.17

Warm Up:
- Dynamic shoulder drills

Strength Training:
Warm Up Sets:
- Reverse Grip/ Close Grip Bench Press:  45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3
- Row / Supinated Grip Row:  45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3

Superset #1 (3x5):
- Close Grip Bench Press: 275x 6 (rep PR at this weight), 5, 5
- Barbell Row: 275x 6, 5, 5

Superset #2 (3x10):
- Reverse Grip Bench Press: 225x 7, 7, 7
- Supinated Grip Barbell Row: 225x 7, 7, 7

Superset #3 (50 total reps):
- Incline KB Skull Crushers:  35's x 15, 13, 11, 9, 2
- Standing DB Curls w/ Fat Gripz:  45'sx 15, 13, 11, 9, 2

Shoulder Finisher:
- Band Face Pulls:  Green Band x 50
- Run-the-rack Lateral Raises:  30x 10, 25x 10, 20x 10, 15x 10, 10x 10, 5x 10

3.09.2017

Thursday 3.09.17

Warm Up:
- Dynamic mobility for spine, hips, and hamstrings

Strength Training:
Front Squats (paused, 3x 2-3):
- Warm Ups:  45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 255x 3, 3, 3

Deadlifts (3x 2-3):
- Warm Ups:  135x 5, 225x 4, 315x 3, 405x 2, 495x 1, 525x 1, 555x 1 (PR)

Standing Calf Raises:
- 0x 26, 26, 26, 26

Barbell Shrugs (3x 9-10):
- 370x 10, 10, 10

Banded Face Pulls:
- Black Band x 15, 15, 14 (super set with shrugs)

3.08.2017

Wednesday 3.08.17

Warm Up:
- Band and DB Shoulder Drills

Strength Training:
Arnold Presses:
- 40x 10, 45x 10, 50x 10, 55x 10, 60x 10

Pull Ups:
- 0x 6, 6, 6, 6, 6 (paired with Arnold Presses)

Lateral Raises/ Arnold Presses Pre-Exhaust Superset:
- 25/65x 10/8, 25/60x 10/10, 10/10, 10/10, 10/10

Fat Man Pull Ups:
- 0x 10, 10, 10, 10, 10 (paired with Lateral Raises/ Arnold Presses)

Recovery:
- Band Push Downs:  Red Band x 50
- Band Curls:  Green Band x 50
- Band Face Pulls:  Green Band x 50

3.07.2017

Tuesday 3.07.17

Warm Up:
- Dynamic mobility for spine, hips, and hamstrings

Strength Training:
Reverse Barbell Lunges (3x 3-4):
- 65x 8, 115x 7, 155x 6, 205x 5, 245x 3, 3, 3

Front Rack Step Ups (3x 7-8):
- 85x 7, 7, 7

KB Swings:
- 70x 10 sets of 15

Bulgarian Split Squats (3x 11-12):
- 35's x 11, 11, 11

Single Leg Standing Calf Raises (3x 10-12):
- 0x 12, 12, 12 (super set with split squats and face pulls)

Recovery:
Banded Face Pulls:
- Black Band x 15, 14, 14 (super set with split squats and calf raises)

3.06.2017

Monday 3.06.17

Warm Up:
- Dynamic Shoulder warm up

Strength Training:
Superset #1 (5 sets):
- Chin Ups: 0x 7, 7, 7, 6, 6
- Dips: 0x 14, 14, 14, 12, 12

Superset #2 (5 sets):
- Supinated Grip Lat Pull Downs:  175x 10, 10, 10, 10, 10
- Push Ups:  0x 20, 20, 20, 20, 20

Superset #3 (45 reps):
- Hammer Curls w/ Fat Gripz:  45x 10, 10, 10, 8, 7
- Elbows Out DB Extensions w/ Fat Gripz:  45x 10, 10, 10, 8, 7

Recovery:
- Cable Face Pull:  20x 50 (two cables, 20 on each side)

3.05.2017

Sunday 3.05.17

Warm Up:
- Dynamic mobility for spine, hips, and hamstrings

Strength Training:
Back Squats (paused, 3x 2-3):
- 75x 8, 125x 7, 165x 6, 215x 5, 255x 4, 305x 3, 2, 2

Sumo Deadlifts (3x 2-3):
- 155x 5, 245x 4, 335x 3, 425x 2, 515x 1 (sumo PR), 470x 3, 2, 2

KB Swings:
- 70x 10 sets of 15 (super set with squats and deadlifts)

Standing Calf Raises (6x 9-12):
- 70x 12, 12, 12, 12, 12 (super set with sumo deadlifts)

Barbell Shrugs (Behind the back, 3x 9-10):
- 370x 10, 9, 9

Banded Face Pulls:
- Two Green Bands x 14, 14, 14 (superset with shrugs)

3.04.2017

Saturday 3.04.17

Warm Up:
- Dynamic shoulder drills

Strength Training:
Warm Up Sets:
- Reverse Grip/ Close Grip Bench Press:  45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3
- Row / Supinated Grip Row:  45x 7/7, 95x 6/6, 135x 5/5, 185x 4/4, 225x 3/3

Superset #1 (3x5):
- Close Grip Bench Press: 275x 5, 5, 5
- Barbell Row: 275x 5, 5, 5

Superset #2 (3x10):
- Reverse Grip Bench Press: 205x 10, 10, 10
- Supinated Grip Barbell Row: 205x 10, 10, 10

Superset #3 (3x15 or 45 total reps):
- Skull Crushers:  110x 15, 15, 15
- Standing DB Curls w/ Fat Gripz:  40x 15, 15, 15

Recovery:
- Band Push Downs:  Blue Band x 50
- Band Curls:  Green Band x 50
- Band Face Pulls:  Green Band x 50

3.03.2017

Friday 3.03.17

Warm Up:
- Dynamic mobility for spine, hips, and hamstrings

Strength Training:
Front Squats (paused, 3x 2-3):
- Warm Ups:  45x 8, 95x 7, 135x 6, 185x 5, 225x 4, 250x 3, 3, 3

Deadlifts (3x 2-3):
- Warm Ups:  155x 5, 245x 4, 335x 3, 425x 2, 515x 1, 465x 3, 3, 3

KB Swings:
- 70x 10 sets of 14 (superset with the first 10 sets of front squats and deadlifts)

Standing Calf Raises:
- 0x 21, 21, 20, 20, 10 (super set with deadlifts)

Barbell Shrugs (3x 9-10):
- 365x 10, 10, 10

Banded Face Pulls:
- Black Band x 14, 14, 13 (super set with shrugs)

3.02.2017

Thursday 3.02.17

Warm Up:
- Band and DB Shoulder Drills

Strength Training:
Arnold Presses (ascending sets of 10):
- 40x 10, 45x 10, 50x 10, 55x 10, 60x 10, 65x 10, 70x 10, 75x 10, 80x 8, 85x 6

Pull Ups:
- 0x 6, 6, 6, 6, 6 (paired with Arnold Presses)

Fat Man Pull Ups:
- 0x 10, 10, 10, 10, 9 (paired with Arnold Presses)

Overhead Shrugs (3x 9-10):
- 190x 10, 10, 10 (paired with delt raise circuit)

Shoulder Circuit (3x 12-15):
- Rear Delt Raises:  20x 13, 13, 13
- DB Front Raise:  20x 13, 13, 13
- DB Lateral Raises:  20x 13, 13, 13

Recovery:
- Band Push Downs:  Red Band x 50
- Band Curls:  Green Band x 50
- Band Face Pulls:  Green Band x 50

3.01.2017

Wednesday 3.01.17

Warm Up:
- Dynamic mobility for spine, hips, and hamstrings

Strength Training:
Reverse Barbell Lunges (3x 3-4):
- 60x 8, 110x 7, 150x 6, 200x 5, 240x 4, 4, 4

Front Rack Step Ups (3x 7-8):
- 80x 8, 8, 8

KB Swings:
- 70x 10 sets of 14

Bulgarian Split Squats (3x 11-12):
- 30's x 12, 12, 12

Single Leg Standing Calf Raises (3x 10-12):
- 0x 12, 11, 11 (super set with split squats and face pulls)

Recovery:
Banded Face Pulls:
- Black Band x 14, 13, 13 (super set with split squats and calf raises)