Tuesday April 23, 2024

Warm up - 2 sets of 

• 250M row

• 10 down dog to up dog

• 10 inverted half kneeling KB press

• 20 shoulder taps

Deadlift - warm up and then do

• 10 reps at 50% of last weeks heavy set of 5 (April 9th)

• 8 reps at 75%

• 5 reps at 95%

• 3 reps heavy

Strict Press - warm up and then do

• 10 reps at 50% of last weeks heavy set of 5 (April 9th)

• 8 reps at 75%

• 5 reps at 95%

• 3 reps heavy

3 sets of 8 reps

• Weighted back extensions on GHD

• Seated arnold press

• 1 arm DB row using bench

• Behind the neck wide grip barbell press

Using resistance bands (Handles)

• 12 seated rows

• 12 cross body shoulder raise

• 10 seated rows

• 10 cross body shoulder raise

• 8 seated rows

• 8 cross body shoulder raise