Shoulders & Traps - 8x8…

Bands…

Orange Band Press 

Red Band Lateral Raise 

Orange Band Band Upright Row

Orange Band Band Shrugs

*Giant Set 

Cash Out: 

Band Pull Aparts - 8x8 @ Orange 

Horizontal Row Face Pull - 8x8 @ 50lbs

Planche Swings - 3x5

AVG HR - 116 BPM

MAX HR - 148 BPM

Shoulders & Traps - 8x8….

Bradford Press - 65lbs

Barbell High Pull - 65lbs

Thick Green band Face Pull - 4x16

Cable Shrugs - 4x16 @ 170lbs each hand 

Cash Out:  

Front Lever - 14 seconds

AVG HR - 125 BPM

KAX HR - 154 BPM

Shoulders & Traps - 8x8...

Strict Military Press - 8x8 @ 75lbs

RopeUpright Row - 8x8 @ 70lbs

*Superset

DB Speed Press  - 5x8 @ 30lbs

Cable X Raise- 5x7 @ 30lbs

*Superset

“The Klokov press is a special behind the neck variation where you are using a wide-grip (snatch-grip) instead. 

The wide-grip will decrease the engagement of triceps and increase the muscle activity of middle deltoids and trapezius muscles.

Klokov press is almost completely lateral deltoids and traps, which makes it a superb compound exercise to make your middle delts and traps grow in strength and size very nicely”. - Vahva Fitness 

Cash Out:  

Dynamic Front Lever 

Delt Sweeps - 35lbs

Dips - 2 reps @ 155lbs

AVG HR - 129 BPM

MAX HR - 154 BPM

Shoulders & Traps - 8x8...KettlebellRob

Strict Military Press - 8x8 @ 95lbs

Rope Upright Row - 8x8 @ 100lbs

*Superset

Cash Put:

Delt Sweeps - 4x8 @ 25lbs*

Bent-arm Planche 

AVG HR - 129 BPM

MAX HR - 155 BPM 

Shoulders & Traps - 8x8...

Seated Two-handed Kettlebell Snatch - 8x8 @ 35lbs*

Kettlebell Bent-Over Laterals - 8x8 @ 35lbs*

Delt Sweeps - 8x8@ 35lbs*

Monkey Rows - 8x8 @ 35lbs*

*Superset

Cash Out: 

Overhead Plate Raise - 3x8 @ 35lbs

Diamond HSPUs - 1x3

Band Front Raises - 3x8

Band Iron Cross - 3x8

PM: Barbell Climbs x3

Shoulders & Traps - 8x8...

Garage - AM:

Hang Muscle Snatch - 8x8 @ 65lbs

One-Arm KB Bent-over Lateral Raise - 8x8 @ 26lbs*

*Superset

KB High Pulls  - 4x8 @ 35lbs*

Delt Sweeps - 4x8 @ 25lbs* then, 2x15lbs

*Superset

Cash Out: Figure 8/hold & Slingshot -

2x8 @ 26lbs

Garage: PM

Overhead Plate Raise - 8x8 @ 35lbs*

KB Jump Shrugs - 8x8 @ 70lbs

*Superset

The Kettlebell Jump Shrug is an explosive shrug with a small jump and shrug at the top of each rep. Lower the weight to just above the kneecaps and explode upward as fast as possible. 

The effectiveness of the Plate Raise is increased by bringing the plate above eye level and all the way over your head. 

“Bringing it all the way overhead will bring the traps and upper back into action. These really hit the top of the traps and the rhomboids”. - T Nation 

Shoulders & Traps - 8x8...

Shoulders & Traps - 8x8...

Metfit - AM

LeverEdge Press - 4x8 @ 160lbs then, 2x5 @ 190lbs*

Seated Snatches - 4x8 @ 20lbs then, 2x5 @ 30lbs*

*Superset

Lean Back Cable Laterals - 8x8 @ 40lbs* then, 25x30lbs

Delt Sweeps - 8x8 @ 35lbs* then, 25x25lbs

*Superset

KB High Pulls  - 4x8 @ 35lbs*

Front Levers - 4 x 5 seconds*

*Superset

Cash Out: 20 C2W HSPUs

“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”. - Unknown

—————————————————————

Driveway - PM

Football Bar Overhead Raise - 8x8 @ 48lbs

KB Bent-over Lateral Raise - 8x8 @ 35lbs

Shoulders & Traps - 8x8...

LeverEdge Press - 4x8 @ 160lbs then, 2x5 @ 190lbs*

Seated Snatches - 4x8 @ 20lbs then, 2x5 @ 30lbs*

*Superset

Lean Back Cable Laterals - 8x8 @ 40lbs* then, 25x30lbs

Delt Sweeps - 8x8 @ 35lbs* then, 25x25lbs

*Superset

Behind-the-Back Smith Machine Shrugs - 4x8 @ 275lbs*

Muscle Snatches - 4x8*

*Superset

Cash Out: 

Wide Grip Upright Row - 6 x 8 @ 30lbs (2-1-2 tempo) 

Front Levers - 6 x 5 seconds 

“”Delt Sweeps” work well for high reps in metabolic stress fashion: 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. Start light and play around with it until you can feel the contraction”. - T Nation

Shoulders & Traps - 8x8...

LeverEdge Press - 8x8 @ 160lbs*

Seated Snatches - 8x8 @ 20lbs*

*Superset

Lean Back Cable Laterals - 8x8 @ 40lbs*

Delt Sweeps - 8x8 @ 35lbs* then, 25x25lbs

*Superset

Behind-the-Back Smith Machine Shrugs - 4x8 @ 275lbs*

Reverse Iron Cross Push Ups 4x80*

*Superset

Cash Out: Bird Pull Ups - 3x5 & Front Levers

The Bird Pull Up

“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