Garage - AM:
Hang Muscle Snatch - 8x8 @ 65lbs
One-Arm KB Bent-over Lateral Raise - 8x8 @ 26lbs*
*Superset
KB High Pulls - 4x8 @ 35lbs*
Delt Sweeps - 4x8 @ 25lbs* then, 2x15lbs
*Superset
Cash Out: Figure 8/hold & Slingshot -
2x8 @ 26lbs
Garage: PM
Overhead Plate Raise - 8x8 @ 35lbs*
KB Jump Shrugs - 8x8 @ 70lbs
*Superset
The Kettlebell Jump Shrug is an explosive shrug with a small jump and shrug at the top of each rep. Lower the weight to just above the kneecaps and explode upward as fast as possible.
The effectiveness of the Plate Raise is increased by bringing the plate above eye level and all the way over your head.
“Bringing it all the way overhead will bring the traps and upper back into action. These really hit the top of the traps and the rhomboids”. - T Nation
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