A – 1-arm DB strict press – find an 8RM for each arm from standing
left arm = 55 x 8, 50 x 4
Right arm = 65 x 8, 70 x 5
B – BB push press – find a 6RM with a 2 sec hold overhead each rep
185
+
For time
5 strict supinated pullups @ 53lbs
15 strict supinated bodyweight pullups
30 band assisted strict supinated bodyweight pullups (must control eccentric on each to count)
6:47
When looking at this on paper I thought it would be about 6 minutes, after doing the first 20 reps I thought no way it takes that long, and then the banded pull ups became the hard part. Smh….the supinated grip definitely felt uncomfortable on my wrist, that comes from good shoulder position?
5 wtd ub
6/5/3/1
5/5/5/5/5/3/2
+
C1 – Single arm DB tricep kickbacks x 8/arm
15-20-20
C2 – Double arm banded tricep pulldowns x 12, rest as needed x 3 sets
done
D – Prone scap swimmers from GHD sorenson hold x 4 SLOW reps, rest as needed x 3 sets
Underestimated this. I should know better