Shoulder Barbell Complex...

6 hang snatches 

6 snatch grip presses

6 clean grip presses

6 hang cleans 

6 high pulls

*all at 45lbs. Repeat four times for 150 total reps.  

“This shoulder complex is going to cause the lactic acid to flow like a river. Just what the delts need for hypertrophy. The shoulders need plenty of time under tension (TUT) to grow. That means longer sets with lighter weights. The main thing to focus on is stimulating as much lactate build-up in the target muscle as possible. You need to have a high pain tolerance. Lactate accumulation through muscular work is maximized when the muscle is under tension for 45-70 seconds. This complex will take care of that”. - T Nation

Cash Out:

3 sets of 8:90

Orange Band Press 

Orange Band Iron Cross

Orange Band Upright Row

Orange Band Shrugs

Red Band Face Pulls

*Giant Set 

Cash Out:

Banded Overhead DB Raise - 3x8 @ 15lbs 

Banded DB Upright Row - 3x8 @ 15lbs

*small red band

8 Bar Muscle Ups