Tuesday 3.09.21

 A.M. Strength Training:

Warm Up:

DB Shoulder Circuit (on the 2:00):

- Y Raises: 5x11, 10x10, 15x9

- Rear Delt Flyes: 5x11, 10x10, 15x9

- Prone DB External Rotations: 5x11, 10x10, 15x9

Work Sets:

Fat Man Chin Ups and Vacuum Trunk Twists (on the 2:00):

- Chin Ups: 5x7

- VTT: 5x20

Body Rows and Vacuum Trunk Twists (on the 2:00):

- Rows: 5x9

- VTT: 5x20

Upper Back and Rear Delt Superset (on the 2:00):

- Rear Delt DB Swings: 35's x 2x10, 30's x 3x10

- Rope Face Pulls: 19.5 x 2x10, 18x 3x10

Single Arm Landmine Suitcase Shrugs (on the 2:30):

- 61x 4x12 (each Arm)

Lean_away DB Curls with Fat Gripz (on the 2:30):

- 35 x 4x12 (each arm)

Biceps and Upper Back Finisher (50 reps each lift, alternate with no rest):

- Reverse Spider Curls: 30x 23, 16, 11

- Snatch Grip Barbell Overhead Front Raises: 35x 23, 16, 11

P.M. Conditioning:

5x 2:00 Rounds of:

- 30 KB Swings at 70 lbs

- Row for the rest of the round

Time: 10:45 (do 26 swings and 260m rows next time)