Saturday 2.27.21

Warm Up:

Shoulder Circuit (on the 2:30):

- Prone Y Raises: 5x12, 8x11, 10x10, 12x9

- Rear Delt Flyes: 5x12, 8x11, 10x10, 12x9

- Prone External Rotations: 5x12, 8x11, 10x10, 12x9

- 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: 188x 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 1-Arm Landmine High Pulls (on the 3:00):

- Press: 27x 2x12, 26x 2x12 (each arm, not including bar weight)

- High Pulls: 27x 2x12, 26x 2x12 (each arm, not including bar weight)

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

- French Presses: 73 x 4x12 (3-second negatives)

- Lateral Raises: 25's x 4x12

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

- Blue CS Cords x 21, 16, 13

Push Ups Finisher:

- Floor: 13

- 1 Plate: 5

- 2 Plates: 3

(push ups to floor until failure, then to 1 plate to failure, then to 2 plates. No rest between sets)