DAY 2: BOULDER SHOULDERS

Updated: Jan 9, 2019

Inter-Explosiveness > Weeks 1-3


WARM-UP (1x):

Cable External x15

DB 6-Pt. Raise x5-6

Pushup Scaption x12

Floor Pushup x6-8

DB Half Circle x10

Mini-Band Glute Bridge Abduction Pulses x20

DB Incline Bench Press x12

DB SA Tricep Kickbacks x8/e

Band Pull Apart x20

EZ-Bar Upright Row x12

Wall Angels x6-8


FOAM ROLL:

Chest, Lats, T-Spine, Quads


ROUND 1 (3x):

*superset the following exercises

Barbell Close-Grip Bench W/ Block x5-8

Set 1: 5-8 @ 60%

Set 2: 5-8 @ 70%

Set 3: 5-8 @ 80-85%

MB (Med Ball) Slam x8-12


ROUND 2 (3x):

*superset the following exercises

Landmine Transition-To-Press x3/e

Battle Rope Reverse-Grip Short Wave x(:12)


ROUND 3 (3x):

*superset the following exercises

N-Grip Pull Up x(AMRAP)

DB Cuban Press x6-8

Cable SA Tricep Ext. x15/e


ROUND 4 (3x):

*superset the following exercises

Mini-Band Lateral Hand Walk x10/e

Tricep Dips W/ Weight Vest x12-15

DB Front-To-Lateral Raise Drop-Set x(5-4-3-2-1)


OVERTIME (3x):

*superset the following exercises

Barbell Shrug Hold x(:30)

Cable Chest Flies x8-12



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