7/10 – achy core/hams/glutes from squats Friday.
Strict Military Press:
45×20
45×20
45×20
70×10
90×10
110×10
130×8
150×5
170×3
190×3
210×1
235×1
255×1
280×1 (PR) + 1 push press
195×12
Strict Side Laterals:
25×12
25×12
25×12
Rear Delt Laterals:
25×12
25×12
25×12
Rear Delt Machine:
90×12
100×12
110×12
OH BB Extension:
70×12
70×12
70×12
Rope Pushdown:
50×12
50×12
50×12
Wide-grip Pushdown:
100×10
75×15
50×30
Rope Face Pulls:
80×20
80×20
80×20
KB Halo Rotations:
35×25
35×25
35×25
Duration: 50 minutes