Shoulders & Traps..

LeverEdge Press - 4x8 @ 80lbs*

Neutral-Grip Sternum Chin-Up - 4x8*

*Superset

Neutral-Grip Sternum Ceehin-Up

If you've never performed this version of a chin-up, you're missing out. Give it a shot. Not only does it hit your lats and rear delts harder than a traditional chin-up, it also blasts your core.

Lying Reverse Seal Swings - 4x8 @ 25lbs*

Seated Snatches - 4x8 @ 25lbs*

*Superset

*Dynamic Front Lever X 3 in between sets

Seated Snatches

Light up your traps and delts with this simplified variation of the barbell snatch.

“The barbell snatch is complex, and something that's difficult to master even with a coach. Simplifying this movement by eliminating the involvement of the ankle, knee, and hip joint by using dumbbells and taking a seat is great for lifters looking for some size and conditioning.

The best part about them, unlike barbell snatches, is that they make you responsible for your negative reps. That forces you to be much more honest with the weight you choose, especially when doing sets of 6 or 8 reps. Moreover, similar to a Z press, this movement will quickly expose mobility issues since your seated position has no backrest.

If you can't hold the weight directly overhead with an upright torso, it's time to improve your shoulder mobility and the health of your thoracic spine. To say this focuses on just the front, mid, or rear delts would be selling it short because it tackles all three, depending on the phase of the lift. “ - T Nation 

Cash Out: 

Narrow V-Handle Overjead Press - 3x8 @ 60lbs

Lateral Plate Raise - 4x8 @ 25lbs

Overhead Plate Raise - 4x8 @ 25lbs

*Superset

Gironda 8x8 - Back/Triceps...

TRX Rows - 8x8

TRX Strait Arm Pulldowns - 8x8

* Superset

Roof Dynamic Front Lever - 5x5

"Turkey Day"...

Chest/Biceps

5 Rounds of: 

30 Kettlebell Floor Press (35)

30 Two-handed Kettlebell Curl (35)

Cash Out: Kettlebell Hammer Curls - 3x8 @ 35lbs

500 Russian Kettlebell Swings...

@ 35 lbs in sets of 20 & 10. 

Kettlebells - Shoulders/Traps...

Arnold KB Press - 4x8 @ 35lbs

Single KB Upright Row - 4x8 @ 35lbs

*Superset

Monkey Shrugs - 4x8 @ 35lbs

Lawnmower Pulls - 4x8 @ 35lbs

*Superset

Cash Out:

Kettlebell Iron Cross - 5x8 @ 35lbs

Kettlebell Iron Cross (reverse lateral raise)

• bring the weights above your head
• guide them close past your body and push them up above your head as in the Shoulder Press
• the arms are almost stretched out completely
• the palms point forwards
• brace the body
• let the weights sink down in a wide bow very slowly, until they are parallel to the ground
• the palms point down then
• afterwards, guide the weights back up again with almost fully stretched out arms

TRX Strait Arm Pulldown - 4x16

Back/Triceps...

Roof Dynamic Front Lever - 15x5 - 75 reps. *These smoke your back and triceps 

One-Arm Kettlebell High Pull - 3x8 @ 35lbs

Kettlebell Triceps Extensions - 3x8 @ 35lbs

*Superset

Gironda 8x8 (TRX) - Chest/Biceps...

TRX Push Up

TRX Fly 

*Superset

TRX Curl - 4x8 

TRX Pelican Curl - 4x8 

*Superset 

Cash Out: 

Kettlebell Push Ups - 3x8

Kettlebell Hammer Curls - 3x8 @ 35lbs

Skier Swings - 20 sets of 10 @ 35lbs

Did some Skier Swings today. I liked them better than traditional Double Swings. I feel like you can heavier and need to use your upper back and rear delts to stabilize yourself at the top of the movement. All while working your hamstrings! 

—————————————————————------

“The weights move faster to achieve movement, which helps develop tremendous hip, glute, and hamstring strength.”

The move also homes in on the upper body. Since each arm maintains a weight—rather than controlling the same one—muscles in the shoulders, chest, and upper back contend with momentum on both sides, forcing them to make small adjustments to stay in sync”. - Men’s Journal 

Gironda TRX - Shoulders/Traps...

TRX Rear Lateral Face Pull - 8x8

TRX Rear Fly 8x8

*Superset

TRX Overhead Raises - 8x8

—————————————————————

Cash Out: MAX Chest Facing Wall HSPUs - 20. 

Gironda 8x8 - Back/Triceps...

TRX Rows - 8x8

TRX Extensions - 8x8

* Superset

Kettlebell Lying Extensions - 4x8 @ 35lbs

Kettlebell Rows - 4x8 @ 35lbs

*Superset

Cash Out: Roof Dynamic Front Lever ——————————————————————————————————

“By doing the front lever, your entire torso functions collectively, rather than twisting and collapsing under pressure. You also build exceptional strength in the back muscles, such as the lats, rhomboids, and spinal erectors. The abs benefit from this too! In fact, it’s one of the most effective ab workouts. 

It’s one of the top bodyweight exercises for a good reason! It’s the ultimate display of straight-arm pulling prowess, challenging your body to such an extreme skill!

Holding your entire body face up, straight, and outstretched gives you all the strength you need for your lats, arms, delts, chest and abs". - Bodyweight Training Arena 

——————————————————————————————————

Gironda 8x8 - Chest/Biceps...

Cable Fly - 50lbs*

Incline DB Press - 50lbs*

*Superset

Incline KB Fly - 3x8 @ 26lbs

High Cable Curl - 40lbs*

Seated Double KB Curls - 26lbs*

*Superset

Cash Out: Pelican Curls - 10x5

Pelican curls — “These are a often quite underrated bicep exercise that will work wonders for building arm size and strength. There are two ways of approaching this exercise. The first method, and usually best if you are new to this exercise, is to use long 6-8 second eccentrics, to break that muscle fiber down and strengthen it in it’s lengthening phase. The second option is to perform the exercise with a concentric and eccentric, as you would with any other exercise. This one can be a bit awkward in terms of form if you have never done it before". - Bodyweighttribe.com

LeverEdge Deadlifts....

180x5

270x5

360x5

450x5 

540x3

610x1x3 - Pumped! I weighed 152lbs today. That's 4x my body weight! 

Cash Out: Yoke Walk - 10x30M @ 185lbs

Gironda 8x8- Shoulders & Traps...

Seated DB Press -30lbs

Overhead Plate Raise - 25lbs

*Superset (15 second rest)

Hang Power Cleans - 65lbs

KB High Pull - 26lbs

*Dynamic Front Lever in between sets x2 

Cash Out: 

Reverse Iron Cross Push Ups 3x8

DB Shrugs - 3x8 @ 100lbs

EZ Bar Curl/Press - 3x @ 60lbs

Plate Lateral Raises - 2x8 @ 35lbs

Gironda 8x8 - Back/Triceps...

One-arm Cable Row - 100lbs 

Strait Arm Pulldown - 100lbs

Dynamic Front Lever - 3x5

Smith Machine Half-Presses - 95lbs

Plate Triceps Extension - 3x8 @ 25lbs

Cash Out: 

Tucked Elbows HSPUs - 1x5

100lb Pull Up - 2 reps 

Garage:

Pay Board Ascents & Wide Grip Dips

Gironda 8x8 - Chest/Biceps...

Cable Fly - 40x4/50x4

Machine Bench - 150lbs*

*Superset

Rope Hammer Curl - 100llbs x4/High Cable Curl - 40lbs x4

Seated DB Curls - 30lbs*

*Superset

Cash Out: Band Curls - Orange Band - 3x25

Hang Power Cleans...

20x5 @ 95lbs - 100 reps

—————————————————————-

“While primarily a performance-based exercise, hang power cleans will get you absolutely jacked when coupled with higher rep work at the end of a workout.

By hitting nearly 200 muscles in your body, it creates a massive anabolic surge to drive muscle growth.

They also fire up your central nervous system, which in turn, helps increase muscle fiber recruitment. This activates high threshold muscle fibers, most responsible for explosive movements and muscle growth, and stimulates a huge anabolic surge . 

Whether you want yoked traps to fill out your t-shirt or a powerful hip extension for a faster pull and stronger lockout, power cleans will help you develop a truly impressive physique”. - Roman Fitness Systems 

Gironda 8x8- Shoulders & Traps...

TRX Reverse Fly

TRX Overhead Raise

*Superset (15 second rest)

TRX Face Pulls  

Cable Rope Upright Row - 100lbs

*Front Lever in between sets 

Cash Out: 

Y Press - 8x8 @ 20lbs

DB Shrugs - 3x8 @ 100lbs

Gironda 8x8 - Back/Triceps...

Close Grip Pulldowns - 8x8 @ 130lbs

Strat Arm Rope Pulldown -  8x8 @ 100lbs

Sternum Pull Up - 3x5

Rope Triceps Extension - 8x8 @ 100lbs

LeverEdge Close Bench - 190lbs

*Superset

Cash Out: 

LeverEdge Reverse BP - 3x8 @ 190lbs

Tucked Elbows HSPUs - 2x10

Gironda 8x8 - Chest/Biceps...

Kettlebell Incline Fly - 44lbs*

Machine Bench - 150lbs*

*Superset

Rope Hammer Curl - 100lbs*

Seated DB Curls - 30lbs*

*Superset

Cash Out: 

Pelican Flys 5x5

Planche attempts x3

Garage: Pegboard

Legs...

Leg Press - 5x10 @ 200lbs 

DB Romanian Deadlifts - 8x8 @ 75lbs

Sandbag Over-the-Shoulder Throws - 15 @ 100lbs

Gironda 8x8- Shoulders & Traps..

Lean-away LateralRaise – 20lbs

“Compared to other free-weight lateral raise variations, this exercise puts the deltoid under tension for a greater portion of the range of motion, making each rep more effective. It also places greater overload at the top of the movement”. - T Nation 

Cable Bent-over Laterals - 20lbs*

*Superset (15 second rest)

Lean Back Cable Laterals - 8x8 @ 40lbs

Cable Rope Upright Row - 90kbs

*Front Lever in between sets 

Cash Out:  The 6 Way Delt Raise

“This exercise makes for a great finisher after a shoulder workout. It'll hit all three heads of the delts. The key here is continuous tension, one of the key mechanisms for muscle growth.

This exercise makes for a great finisher after a shoulder workout. It'll hit all three heads of the delts. The key here is continuous tension, one of the key mechanisms for muscle growth.

You won't need much weight for this one. We're going for time under tension and burn.

Perform a lateral raise, followed by bringing the dumbbells together in front, then a front raise from that mid-body position. Now reverse the movements. That's one rep. If you do it right, you'll never lose tension on the muscles”.  - T Nation

Gironda 8x8 - Back/Triceps..

Close Grip Pulldowns - 8x8 @ 120lbs

Cable Horizontal Rows - 8x8 @ 120lbs 

L-Sit Pull Up - 3x8

Rope Triceps Extension - 8x8 @ 90lbs

LeverEdge Close Bench - 180lbs

*Superset

Cash Out: 

LeverEdge Reverse BP - 3x8 @ 180lbs

Close Grip HSPUs x 3 

Gironda 8x8 - Chest/Biceps...

Kettlebell Incline Fly - 26lbs*

Machine Guillotine Bench - 135lbs*

*Superset

Rope Hammer Curl - 100lbs*

Seated KB Curls - 26lbs*

*Superset

Cash Out: 

Thumbs Up Push Up 

“Not only do these work your chest but because of the angle of your arms you’re not really pushing through your hands like regular push ups but scooping your arms along ypur sides and working your last and back as well”.  - Jeff Cavaliere

"What you're doing here is you're trying to drive your fists with your thumbs up, and your forearms down into the ground," Cavaliere says. "They're in this 'W' position to try to get into a more externally rotated position to protect your shoulder, driving through protraction of the shoulder blades." - Men’s Heath

Trap Bar Deadlift (low bar...

245x3

355x1

405x1

456 - FAIL x2 (1lb PR attempt @ low bar)

425x1

435x1

445x1

456lbs - FAIL 

After my two fails at 456lbs I dropped the weight and started my climb again. Couldn’t budge 456lbs when I got back there but happy anyway. 445lbs will do. Mental Victory!