Wednesday 3.17.21

Strength Training:

Warm Up:

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

- Cable Pushdowns: 6x15, 7.5x 14, 9x13

- Cable Lateral Raises: 3's x 15, 4.5's x 14, 6's x 13

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

Reverse Grip Bench Press Warm Ups with Face Pulls (on the 2:00):

- Bench Press: 45x12, 95x11, 135x10

- Band Face Pulls: Green x 12, 11, 10

Work Sets:

Reverse Grip Bench Press and Banded "No Money's" (on the 2:00):

- Bench Press: 161x 5x8

- No Money's: 5x10

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

- Dips x 1x10, 4x9

- Pull Aparts: Red Band x 5x10

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

- Press: 28x 1x12, 27x12 (each arm, not including bar weight)

- High Pulls: 28x 1x12, 27x12 (each arm, not including bar weight)

Cambered Bar Skull Crushers (on the 2:00):

- 75 x 4x12

Triceps and Shoulders Finisher:

- Elbows Out DB Extensions: 35's x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

- Chest Suported DB Lateral Raises: 20's x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1