Sunday 3.14.21

 Strength Training:

Warm Up:

Triceps and Shoulder Warm Up (on the 2:30):

- Reverse Grip Cable Pushdowns: Blue CS Cord x 15, 14, 13

- Chest Supported DB Lateral Raises: 10's x 15, 15's x 14, 20's x 13

- Band Face Pulls: Green x 15, 14, 13

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: 190x 5x8

- No Money's: 5x10

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

- Dips x 5x9

- Pull Aparts: Red Band x 5x10

Tall Kneeling 1-Arm Landmine Presses and 1-Arm Landmine High Pulls (on the 3:00):

- Press: 27x4x12 (each arm, not including bar weight)

- High Pulls: 27x 4x12 (each arm, not including bar weight)

French Presses and DB Lateral Raises (on the 2:00):

- French Presses: 74 x 4x12

Incline Elbows Out DB Extensions (on the 1:30):

30's x 3x15