Saturday 2.13.21

Warm Up:

Shoulder Circuit (on the 2:30):

- Prone Y Raises: 5x 4x10

- Rear Delt Flyes" 5x 4x10

- Prone External Rotations: 5x 4x10

- Close Grip Bench Press: 45x12, 95x11, 135x10, 185x9

Strength Training:

Close Grip Bench Press and Banded "No Money's" (on the 2:00):

- Bench Press: 186x 5x8

- No Money's: 5x10

Dips and Band Pull Aparts (on the 2:00):

- Dips x 2x9, 3x8

- Pull Aparts: Red Band x 5x10

1-Arm Landmine Presses and Ring Face Pulls (on the 2:30):

- Press: 26x 5x12 (each arm, not including bar weight)

- Face Pulls: 5x10

French Presses and DB Lateral Raises (on the 2:30):

- French Presses: 76 x 5x12 (with the cambered bar)

- Lateral Raises: 25's x 5x12

Reverse Grip Crossover Cable Pushdowns (50 reps, minimal rest):

- Blue CS Cords x 20, 16, 14

Push Ups (1 set to technical failure):

- 15