Shoulders & Traps - 4x16...

LeverEdge Press - 4x16 @ 90lbs

Bent-over Cable Laterals - 4x16 @ 30lbs

Incline Seal Rows - 4x16 @ 25lbs

*Superset

Cash Out: Cable Shrugs - 4x16 @ 200lbs

Overhead Plate Raise - 2x16 @ 25lbs

AVG HR - 128 BPM

MAX HR - 151 BPM

Shoulders & Traps - 4x16...

LeverEdge Press - 2x16 @ 120lbs*

Seated Snatches - 2x16 @ 25lbs*

*Superset

Lean Back Cable Laterals - 6x16

@ 30lbs then 30x8, 20x8 10x8 drop

set 

Delt Sweeps - 6x16 @ 25lbs then, 50lbs x 50 

Behind-the-Back Smith Machine Shrugs - 4x16 @ 205lbs

Cash Out: Reverse Iron Cross Push Up. 3x8

Shoulders & Traps - 4x16...

AM:

Machine Press - 4x16 @ 75lbs

Lean Back Cable Laterals - 4x16 @ 25lbs

Delt Sweeps - 4x16 @ 25lbs

Behind-the-Back Smith Machine Shrugs - 4x16 @ 185lbs

Rear Pec Dec Fly - 4x16 @ 100lbs

—————————————————————

PM: Shoulders Part 2

Seated Ez Bar Front Raise & Press - 2x16 @ 20lbs then, Seated Ez Bar Front Raise 2x16 @ 20lbs

Wall Facing HSPUs - 3x10

* Chest to wall more properly mimics the way your body will move in a freestanding handstand pushup. When doing it back-to-wall, you're encouraging high back arch and also allowing for wide elbows - something you cannot do in a freestanding HSPU if you want to maintain balance. 

Bent-over Lateral Raises - 4x16 @ 15lbs

L-Sit - 10 x 10 seconds 

Muscle Snatch - 30/40/50/60x10

Seated DB Snatches - 3x8 @ 20lbs

Shoulders & Traps - 4x16...

LeverEdge Press - 4x16 @ 110lbs

Bent-Over Laterals - 4x16 @ 15lbs

Incline Seal Rows - 4x16 @ 25lbs

*Superset

V-handle Cable Shrugs - 4x16 @ 205lbs

Parallel Elbows HSPUs - 5x3 then, 2x2*

* These are the hardest handstand push-ups you've ever done!  🚀

Enormous burden for your shoulders! 

📁 For: Planche, handstand, hspu ⚙️ 

Technique: Take back to the wall position, lean forward. Shift your body line forward keeping body straight. (I need to work on this). Try to keep hbp. Only feet should touch the wall still. Do push-ups with elbows parallel to each other”. - Calisthenics School 

Finished with: 20 second L-Sit Hold

Shoulders & Traps - 4x16...

LeverEdge Press - 4x16 @ 100lbs

Cable Bent-Over Laterals/Cable Lateral Raises - 2x16 @ 20lbs

*Superset

V-handle Cable Shrugs - 4x16 @ 200lbs

Overhead Plate Raise - 2x16 @ 15lbs

Pike HSPUs - 4x16 (sets of 16 are no joke!)

Cash Out: Iron Cross Reverse Push Up - 2x16

Shoulders & Traps - 4x16...

LeverEdge Press - 4x16 @ 90lbs

Bent-Over Laterals - 4x16 @ 15lbs

Incline Seal Rows - 4x16 @ 25lbs

*Superset

TRX Rear Delt Row 8x8 @ BW 

V-handle Cable Shrugs - 4x16 @ 200lbs

Overhead Plate Raise - 2x16 @ 15lbs

Finished with: V-Sit Hold x2 - Next stop: Manna

“The manna, when performed properly, looks almost impossible: the ability to perform an L-Sit, hands behind you, legs off the floor and the impressive magic that happens when the body compresses in on itself, supported only by the arms. For most new to Gymnastics Strength Training™, the manna is completely unknown

As you can imagine, training towards the manna involves many different components, but fortunately, that also means it prepares the body in several varied ways. First, there is a ton of scapular retraction strength required to take the L-sit back and up through a V-sit and into a manna. This greatly increases the load on your triceps to keep your elbows extended, and it also strengthens your entire upper back in order to lift your hips above your torso.”. - Gymnastics Bodies