Tuesday 3.30.21

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 Pull Ups and Vacuum Trunk Twists (on the 2:00):

- Pull Ups: 2x8, 3x7

- VTT: 5x20

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

- Rows: 2x10, 3x9

- VTT: 5x20

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

- Rear Delt DB Swings: 35's x 5x10

- Low Rope Face Pulls: 21x 1x10, 19.5 x 4x10

Single Arm Landmine Suitcase Shrugs (on the 2:00):

- 63x 4x12 (each Arm)

Hammer Curls (on the 2:00):

- 35 x 4x12 (one arm at a time)

Biceps and Upper Back Finisher (minimal rest):

- Barbell Spider Curls: 38x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

- Snatch Grip Barbell Front Raises: 38x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1