Wednesday 3.31.21

Strength Training:

Warm Up:

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

- Cable Pushdowns: 6's x15, 7.5's x14, 9's x13

- Cable Lateral Raises: 3's x 15, 4.5's x 14, 6'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: 52x12, 102x11, 142x10

- Band Face Pulls: Green x 4x 12, 11, 10

Work Sets:

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

- Bench Press: 192x 5x8

- No Money's: 5x10

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

- Dips x 2x10, 3x9

- Pull Aparts: Red Band x 5x10

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

- Press: 28x 2x12, 27x 2x12 (each arm, not including bar weight)

- High Pulls: 28x 2x12, 27x 2x12 (each arm, not including bar weight)

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

- French Presses: 76 x 4x12

Triceps and Shoulders Finisher:

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

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