Mutt Bar - Shoulders…

4 Rounds For Max Reps

MB Klokov Press - 33lbs

MB Slightly Bent-over Upright Row - 33lbs

30-30-30-30 reps each. 240 total reps

Cash Out:

Mutt Bar OH Raise - 5x10 @ 33lbs

AVG HR - 124 BPM

MAX HR - 148 BPM

Mutt Bar - Shoulders…

5 Rounds For Max Reps

MB Klokov Press - 33lbs

MB Slightly Bent-over Upright Row - 33lbs

30-30-30-30-30 reps each. 300 total reps

Cash Out:

Mutt Bar OH Raise - 5x5 @ 66lbs

AVG HR - 127 BPM

MAX HR - 162 BPM

Gironda 8x8- Shoulders & Traps..

Klokov Press - 65lbs

Barbell Upright Row - 55lbs

*SuperSet

Slightly Bent-over Delt Sweeps - 8 x8  25lbs*

Overhead Plate Raise - 8x8 @ 25lbs

Behind-the-Back Raise - 8x8 @ 55lbs

*Triset

Cash Out:

DB Shrugs - 3x8 @ 100lbs

Pike HSPUs - 3x15

Banded Front Raise/Upright Rows 

Mutt Bar DPT - Shoulders...

AFAP:

50-40-30-20-10/10-20-30-40-50 reps of:

Mutt Bar Klokov Press: 22-33-44-55-66lbs

Mutt Bar Wide Grip Upright Row: 66-55-44-33-22lbs

17:25

Cash Out. TRX Face Pull: 3x16

Hang Power Cleans & Klokov Push Press...

10x10  @ 75lbs - 100 reps

Cash Out: 

Klokov Press - 5x10 @ 75lbs

Kettlebell Jump Shrugs - 5x10 @ 70lbs

*These jacked up my HR. My AVG HR was 131 over the whole workout. 

PM:

Klokov Push Press

115x4

145x1

165x1

200x1 - first attempt @ 200lbs! 

“Push press is the dynamic version of a more common strict military overhead press.  This compound exercise works multiple muscles but the work horses in this movement are the deltoids, triceps and traps.  Due to initial leg drive, push presses engage quadriceps, glutes and hamstrings while abdominal wall and lower back stabilize the trunk preventing excessive spinal arching.  Essentially push press is a total body exercise which has number of performance benefits”. - Science & Strength 

PM: 

HPC - 15x10 @ 75lbs 

Overhead Plate Raises - 5x10 @ 35lbs

“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 

Hang Power Cleans....

10x5 @ 95lbs - 50 reps

5x5 @ 115lbs - 25 reps

2x5 @ 135lbs - 10 reps then,

145x1, 155x1, 165x1,175x1

“Hang cleans will get you absolutely jacked. They not only stimulate your forearms and traps, but nearly 200 muscles in the body so that you get a huge anabolic surge and training effect. Nearly every muscle fiber is engaged and firing to maximize explosiveness, stabilize the core for transfer of load, and to execute the clean correctly”. - T Nation

Cash Out: 

HPC - 1x25 @ 45lbs

High Pull - 1x25 @ 45lbs

Klokov Press - 1x25 @ 45lbs

Upright Row - 1x25 @ 45lbs

“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 

PM - Max Rep Bench @ 225lbs - got 8! A 2 rep PR! 

Shoulders & Traps - 8x8...

Strict Military Press - 8x8 @ 75lbs

Kettlebell Monkey Row - 8x8 @ 35lbs*

*Superset

Klokov Press  - 4x8 @ 95lbs*

Delt Sweeps - 4x8 @ 35lbs*

*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:  

Strict Press: 

115x1

145x1

155x1

165x1

170x1*

I am VERY happy with 170x1 at a bodyweight of 155lbs

Gironda 8x8- Shoulders & Traps..

Klokov Press - 75lbs*

DV Bent-Over Laterals - 25lbs*

Wide Grip CableUpright Row - 110lbs*

Cable Overhead Raise - 60lbs*

Lying Front Lever Raise - 3x8 @ 20lbs

Cash Out: Standing Dumbbell Press - 1 rep @ 150lbs (75lb DBs)

*Superset

100 Push Ups & 50 Pull Ups - Day 18...

100 Decline Push Ups

50 Climb-The-Ladder Pull Ups 

Overhead Barbell Raise - 3x8 @ 75lbs*

DB Bent-Over Laterals - 3x8 @ 40lbs*

*Superset

Cash Out: Klokov Press - 3x15 @ 45lbs

100 Push Ups & 50 Pull Ups - Day 14...

100 Decline Push Ups

50 Chest-Above-Bar Pull Ups

Standing Klokov Press - 3x8 @ 95lbs*

DB Bent-Over Laterals - 3x8 @ 40lbs*

Incline Seal Rows - 3x8 @ 55lbs*

*Superset

Cash Out: Klokov Press - 1x15 @ 45lbs

“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