Saturday 2.20.21

Warm Up:

Shoulder Circuit (on the 2:30):

- Prone Y Raises: 4x 5x10

- Rear Delt Flyes: 4x 5x10

- Prone External Rotations: 4x 5x10

- 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: 187x 5x8

- No Money's: 5x10

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

- Dips x 3x9, 2x8

- Pull Aparts: Red Band x 5x10

Tall Kneeling 1-Arm Landmine Presses and Band Face Pulls (on the 2:30):

- Press: 27x 1x12, 26x 4x12 (each arm, not including bar weight)

- Face Pulls: Green x 5x10

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

- French Presses: 72 x 5x12 (3-second negatives)

- Lateral Raises: 25's x 5x12

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

- Blue CS Cords x 21, 16, 13

Serratus Push Ups (1 set to technical failure):

- 12