NO HEAVY LOWER THIS WEEK....so, NOT hardcore!! SPEED UPPER
1. Lacrosse ball in pecs/ foam roll lats/ RPR 2. Banded supraspinatus iso hold raise- hold as long as you can then reps as long as you can x 3 3. Speed bench w American Cambered grip bar 8x 3- trying to Bump weight up 20lbs per week 4. Push ups on bar in rack 6th hole- 3 holes lower than last week- 3x fail- SLOW TEMPO 6. Skull crusher push ups on same bar as push ups 6x fail 7. Bent over Y raise- 5x fail 8. Vogel pulls w fat handle neutral grip- 6xfail 9. Fat bar tri pushdown s 3x 30 10. Forgot abs - fuck em SPEED LOWER
1. RPR- tempering 2. Rev hyper 2x20 3. Speed squat - 8x2- 3 plates and average bands. 4. Close stance KB swing- 4x10 5. Single leg back ext- 3x10 6. Hanging leg raise- 4x20 7. Sup. Grip mag handle pulldown - 5x fail 8. Adductor tempering HEAVY UPPER
1. Self scraping and cupping on surgery shoulder w/ dmso Roll out lats, Banded shoulder traction 2. Band pull apart a and band push downs 3x fail 3. Floor press vs 2 chain- up to 95 and 2 chain/ side 3x lose shoulder position/ anterior shoulder pain 4. DB bench 4x20 - 75 right arm, 40 left arm 5. DB lateral raise 4x fail 6. DB chest supported pause row- 5x fail 6. Traction Cambered bar shrug (stand in camber) - 2 x 2 minutes- 5 reps, deadhang for 10 seconds, repeat for 2 minutes 7. Upper body rev hyper(video)- 4x 50- set took 1 minute 8. DB skull crusher 5x fail- slow eccentric 9. Hammer curls slow eccentric- 3x fail 10. Banded shoulder traction
