Shoulders/Traps...

"Pike HSPU J T."

21-15-9 of:

Pile HSPU

Parallel Dips

Push Ups

11:15

RIP Petty Officer 1st Class Jeff Taylor

In honor of Navy Petty Officer 1st Class Jeff Taylor of Little Creek, VA. JT was was killed in Afghanistan on June 28, 2005 at the age of 30. Taylor’s SEAL teammates remember him as “an extremely strong leader who knew how to get the job done. He was known as a serious, yet lighthearted person.”

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today."-  Erin Taylor

Then, 

3x8 (Triset) of:

Standing Lateral Raises - 20lbs

Bent-over DB Laterals - 20lbs

Dumbbell Shrugs - 85lbs

 

Cash Out: Front Lever Raises (Full) 5x3

"The Front Lever Raises is an exercise that consists in performing dynamic Front Lever, starting in a dead hang position and pulling up to a pike hold. All this has to be done in a Front Lever position without losing the form at any time.

Technical Specifications

1- To start, you will have to hang from the bar. The height of the bar should be enough for you to stand.

2- Then, you will start pulling with straight arms and maintaining the Front Lever position until you reach the pike position. 

3- After that comes the descent. Don't rush too much (control the descent). It's important NOT TO SWING in the lower part, as if doing that you will be omitting a very important phase of the exercise.