Shoulders/Traps...

TRX:

Face Pull  - 4x8

Rear Fly - 4x8 

Lean Outs- 4x8

MB Dumbbells: 

DB Lateral Raise - 4x8 @ 20lbs

DB Upright Row - 4x8 @ 20lbs

Cash Out: Band Pull Apart - 3x8 (Purple)

AVG HR - 121 BPM

MAX HR - 145 BPM

@ LHP

Shoulders/Traps...

The Six-Way-Delt-Raise - 3 @ 15lbs

“This exercise makes for a great finisher after a shoulder workout. It'll hit all three heads of the delts. The key here is continuous tension, one of the key mechanisms for muscle growth.

You won't need much weight for this one. We're going for time under tension and burn.

Perform a lateral raise, followed by bringing the dumbbells together in front, then a front raise from that mid-body position. Now reverse the movements. That's one rep. If you do it right, you'll never lose tension on the muscles”. - T Nation 

Lying Incline Seal Swings - 3x15 @ 15lbs

Banded Press/Upright Row Combo - 5x8 @ Orange 

Cash Out: Orange Band Pull Aprarts - 8x8

AVG HR - 116 BPM

MAX HR - 137 BPM

Shoulders/Traps - 8x8…

Klokov Press - 8x8 - 75lbs 

Green Band Upright Row - 8x8  

Green Band Face Pulls - 8x8 

AVG HR - 114 BPM

MAX HR - 143 BPM

Shoulders/Traps...

Klokov Press - 8x8 - 75lbs 

Barbell Upright Row - 8x8 - 75lbs

Hang Power Cleans - 8x8 - 75lbs 

Red Band Face Pulls - 8x8 

AVG HR - 125 BPM

MAX HR - 148 BPM

Shoulders/Traps...

Six-Way-Delt-Raise - 15lbs

“This exercise makes for a great finisher after a shoulder workout. It'll hit all three heads of the delts. The key here is continuous tension, one of the key mechanisms for muscle growth.

You won't need much weight for this one. We're going for time under tension and burn.

Perform a lateral raise, followed by bringing the dumbbells together in front, then a front raise from that mid-body position. Now reverse the movements. That's one rep. If you do it right, you'll never lose tension on the muscles”. - T Nation 

Lying Seal Swings - 20lbs

DB Shrugs -75lbs

Planche Leans

Back Widow

DB Press - 75x1

Shoulders/Traps...

Red Band Snatch

Red Band Shoulder Press

Red Band Face Pull

*Triset - 3x8

Wide Grip Green Bamd Upright Rows - 3x15

 Cable Shrugs - 3x8 @ 500lbs (250 each hand)

Seated Cable Snatch - 3x8 @ 30lbs

Shoulders/Traps…

Lateral Plate Raise - 3x15 @ 25lbs

Overhead Plate Raises - 3x15 @ 25lbs 

Prime Handle Cable Upright Row - 3x15 @ 70lbs

Cash Out:

Pike HSPU - 1x15

Hang Clean & Press - 1x15 @ 75lbs

Cable Lateral Raises - 3x5/5 @ 30-40-50-60

AVG HR - 122 BPM

MAX HR - 149 BPM

 

Shoulders/Traps…

Lateral Raise/Bent Over Lateral - 4x8/8 @ 15lbs*

*5 Delt Plate Laterals in between sets (25)

Klokov Press 

Wide Grip Upright Row 

*Superset @ 45lbs 

Cash Out:

Elevvrab Blue Band Press/Upright Row - 3x5

AVG HR - 114 BPM

MAX HR - 154 BPM

Shoulders/Traps…

6 Way Delt Raise - 5x5 @ 10lbs

Reverse Lateral - 5x5 @ 15lbs

*Superset

Wide Grip Upright Row - 5x5 @ 60lbs

Seated Snatches - 5x5 @ 15lbs

*Superset 

DB Face Pull - 5x5 @ 10lbs

Cable Lateral Raises - 5x5 @ 15lbs

Cash Out: 

DB Shrugs - @ 3x8 80lbs

Barbell OH Raises - 3x8 @ 30lbs

*Encore Boston

Shoulders/Traps...

TRX Face Pull  - 3x8 

TRX Lean Outs- 3x8 

Green Band Press - 5 x 10

Green Band Upright Row - 5x10

Cable Rear Lateral Raise- 5x8 @ 15

Cable Lateral Raise- 5x8 @ 15

*Superset 

Cash Out:

Slightly Bent-Over Delt Sweeps - 5x5 @ 45lbs

Overhead Plate Raise - 5x5 @ 45lbs

AVG HR - 128

MAX HR - 151

*Planet Fitness - Clifton Park

Shoulders/Traps...

Wall Walks: 3x5

Green Band Snatch

Green Band Iron Cross

Green Band Face Pull

*Triset - 3x8

Wide Grip Green Bamd Upright Rows - 3x16

Hang Power Clean - 3x8 @ 75lbs

DB Shrugs - 3x8 @ 110lbs

AVG HR - 130 BPM

MAX HR - 155 BPM

Anatomy of the Wall Walk to Handstand

In this exercise, almost all the active muscles contract isometrically.

We can see the chain of muscles that stabilize the body each time the body leaves the floor.

The deltoid muscles stabilize the shoulder in flex position, hands above head.

The rotator cuff stabilizes the shoulder joint.

The core muscles stabilize the spine.

The triceps stabilize the elbow joint and maintains elbow extension.

 Target Muscles

+Deltoid

+Trapezius

+ Abdominal muscles

+ Triceps Brachii

Synergists Stabilizers

+ Deltoid

+ Trapezius

+ Abdominal muscles

+ Erector spinae

+ Serratus anterior

+ Triceps Brachii

*Via Muscle & Motion

Shoulders/Traps...

• A1  Arnold press, drop-set 
• A2  Dumbbell overhead press, drop-set
• 25 & 15lbs (8/8, 6/6, 4/4)

• B1  Rear delt flye, drop-set and partials
• B2  Front plate raise
• 25-20-15lbs & 25lb plate 

• TRX Lean Outs
• TRX Face-pulls
• Superset - 3x8

Cash Out: Planche Leans

AVG HR - 129 BP

Shoulders/Traps...

Arnold Press - 4x8 @ 30lbs

Prime Handle Upright Row - 4x8 130lbs*

*Superset

Axle Bar Klokov Press - 4x8 @ 85lbs*

Bent-Over Lateral Raise 4x8 @ 15lbs*

Cash Out:

Slightly Bent-over Plate Laterals - 5x5 @ 25ls 

AVG HR -  131 BPM

MAX HR - 166 BPM

Shoulders/Traps...

Cable Lateral Raise - 4x8 @ 15lbs

Bent-over Cable Lateral -4x8 @ 15llbs

Lying Seal Swings - 4x16 @ 15lbs

Six-Way-Delt-Raise - 5x5 @ 15lbs

DB Shrugs - 3x16 @ 75lbs

Slightly Bent-over Plate Lateral - 3x8 @ 25-45-45

Seated Snatches - 3x5 @ 30lbs

Shoulders/Traps...

Machine Press - 100lbs

Lateral/Rear Lateral Raise Combo - 4x16- 20lbs 

DB Shrugs - 4x16 - 75lbs

Slightly Bent-Over Plate Lateral - 4x8 @ 25lbs

Plate Lateral Raise - 5x5 @ 45lbs

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.

Shoulders/Traps...

LeverEdge Press - 8x3 - 180lbs

Front-Lateral-Rear Raises 8x4 of each

*Superset

then,, LeverEdge Press - 5 reps @ 270lbs

Delt Sweeps - 8x8 @ 35lbs

Overhead Plate Raises - 8x8 @ 25lbs

Shoulders/Traps...

Shoulder Press - 2z8 @ 95 lbs/6 x 8 @ 75lbs 

*Dynamic Front Lever x2

"The Hip Hugger" - 8x8 @ 15lbs - These light up your rear delts while still hammering the middle delt. 

Cash Out: Super slow HSPU - 54 seconds. 

Shoulders/Traps...

Axle Press - 8x8 @ 85lbs 

then, 135x1, 155x1, 165x1, 170x1, 175x1, 182.5lbs - FAIL (would have been a 1.5lb lifetime PR! 

*Dynamic Front Lever x1

The AXLE is no joke! 

Plate Lateral Raises - 3x8 @ 25lbs*

OH Plate Raises - 3x8 @ 25lbs*

*Superset

Cash Out: DB Shrugs - 5x5 @ 100lbs

Shoulders/Traps...

AM: Metfit 

DB Standing/Kneeling/Sitting Complex 

7 lateral raises

7 front raises

7 rear delt rows 

10 overhead presses 

One set of each @ 20-15-10 

+ 2 minute rest in between sets. 

It actually gets harder as the weights get lighter and you go from standing to kneeling to sitting as the tension increases. 

Hang Power Cleans - 10x10 @ 75lbs

Wall Walks x 5 

Max Angled TRX HSPUs - Start at about 70% angler and get steeper. Got 22-18-10.

PM - Garage

Haven’t tried a heavy strict press in a while. Decided to test my 1RM. 

115x1

135x1

155x1

165x1 - fought for that one!

*In jeans and slides!