3.07.2021

Saturday 3.06.21

 A.M. Strength Training:

Warm Up:

Triceps and Shoulder Warm Up (on the 2:30):
- Reverse Grip Cable Pushdowns: Blue CS Cord x 3x15
- Chest Supported DB Lateral Raises: 20's x 3x15
- Band Face Pulls: Green x 3x15

Close Grip Bench Press Warm Ups with Face Pulls (on the 2:00):
- Bench Press: 45x12, 95x11, 135x10, 185x9
- Band Face Pulls: Green x 4x12, 11, 10, 9

Work Sets:
Close Grip Bench Press and Banded "No Money's" (on the 2:00):
- Bench Press: 189x 5x8
- No Money's: 5x10

Dips and Band Pull Aparts (on the 2:00):
- Dips x 4x9, 1x8
- Pull Aparts: Red Band x 5x10

Tall Kneeling 1-Arm Landmine Presses and 1-Arm Landmine High Pulls (on the 3:00):
- Press: 27x 3x12, 26x 2x12 (each arm, not including bar weight)
- High Pulls: 27x 3x12, 26x 2x12 (each arm, not including bar weight)

French Presses and DB Lateral Raises (on the 2:00):
- French Presses: 73 x 5x12 (3-second negatives)

Triceps Finisher:
Concentric Dips with 8-second negatives
- 5 reps

P.M. Conditioning:
- None

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