Gironda 8x8 - Shoulders & Trap…

Bar Upright Row -75lbs

LeverEdge Press  - 90lbs 

 Cash Out: 

LeverEdge Shrugs - 5x8 @ 270lbs 

Band Pull Aparts x 5x12 (Orange)

Slightly Bent-over Delt Sweeps - 3x3 @ 45lbs

Planche Lean x 5

“Delt sweeps”…

The execution is really important. On the lifting side, it's really a pull back – as if you were doing a face pull and lateral raise hybrid. With the supporting arm you're going to be pushing slightly as you lift with the other arm. (It's not a one-arm upright row motion.)

If you get this right you'll feel it big time in the lateral delt and even some posterior delt and traps. 

AVG HR -  117 BPM

MAX HR - 152 BPM

Gironda 8x8- Shoulders & Traps..

Klokov Press - 75lbs

Upright Row -75lbs

*Superset

Cash Out: Slightly Bent-over Delt Sweeps - 5x5 @ 35lbs

“Delt sweeps”: The execution is really important. On the lifting side, it's really a pull back – as if you were doing a face pull and lateral raise hybrid. With the supporting arm you're going to be pushing slightly as you lift with the other arm. (It's not a one-arm upright row motion.) - T Nation

If you get this right you'll feel it big time in the lateral delt and even some posterior delt and traps. 

AVG HR -  126 BPM

MAX HR - 155 BPM

Gironda 8x8 - Shoulders & Traps...

Rock Hang Clean & Press (one set from floor) 

Rock Upright Row

*At Villa Adelina