Klokov Press 5x15 @ 45lbs
DB Shrugs - 5x15 @ 75lbs
L-Sit Pull Up - 2x8
Bird Pull Up - 3x5
“The Bird pull up is an L-sit behind the neck pull up and one of the hardest pull up variations for both strength and mobility.
The demands for the shoulder girdle strength and mobility are high: the legs create counter balance which almost forces your body to stay upright. This places your muscles in a difficult position to pull.
Then, when you pull it behind the neck, it not only requires a high level of flexibility, but your arms will fly completely to the sides, which forces you to pull with shoulder adduction alone.
This will heavily train the teres major muscle in addition to lats and other back muscularity”. - Vahva Fitness
Cash Out:
Plate Lateral Raise - 2x15 @ 25lbs
Orange Band Monkey Shrugs - 3x8
Monkey Shrugs - Shrug hard and hold the squeeze at the top, while simultaneous bending the elbows and raising the upper arms upwards.
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