Saturday 6.12.21

Strength Training:

Vertical Push, Shoulders Warm Up (every 2:30):

- Tall Landmine Presses: 0x12, 10x11, 20x10, 30x9

- Landmine High Pulls: 0x12, 10x11, 20x10, 30x9

Vertical Push, Shoulders Work Sets (2:30):

- Tall Landmine Press: 34x 5x8

- Landmine High Pulls: 34x 5x8

Horizontal Push Superset with Upper Back (every 2:30):

- Dips: 2x8, 3x7

- Push Ups: 2x8, 3x7

- No Money's: 2x16, 3x14

Triceps and Shoulders (every 2:30):

- Barbell Overhead Extensions: 73x 4x12

- Seated Lateral Raises: 25's x 5x12

Triceps and Shoulders (every 2:30):

- Incline Elbows Out DB Extensions: 50's x 1x9, 3x8 (add a rep each week)

- Seated Lateral Raises: 25's x 4x12

Triceps Finisher:

- Cable pushdowns: Blue CS Cords x 50 reps (31, 10, 9 with 10 seconds rest each break)