3x5 Snatch w. 35/40/45
alt. 3x10ea Shrugs, I's, T’s, Y’s

4x10 FtSq w. 45/65/95/115/95
alt. 2x2ea Shoulder Press and Pull w. band and circle

4x10 BBDL w. 45/95/135/155
alt. 3x10ea Rotator Cuff

5fr/4k

8x75 k/d/s 50im/25fr

8x150 4p desc on 2:15 4k/d/s on 2:30

4x100 im on 1:45, I held 1:10ish

6x50 shim/ez on 1:05

wd~3500

Big Warm up, including foam rolling

4x5 DB Snatch w. 40/50/55/55
alt. 4x10ea I’s, T’s, Y’s w. 5/8/8/8
alt. 4x2x2ea Shoulder Press and Pull w blue/purple band and circle

3x8 BB Front Sq w. 45/75/95
alt. 3x8 Seated DB Shoulder Press w. 25/27.5/25
alt. Rotator Cuff

2x10 DB Bicep Curls w. 20/15
alt. 2x10 Tricep Pull Down w. 35

4x10ea I’s T’s Y’s w 5/8/8/8
alt. Shoulder Press and Pull with Circle and band

3x5ea DB Snatch w. 35/40/45
alt. 3x8 DB Bench w. 30/35/30

4x10 BB DL w. 45/95/135/155/135
alt. 4x8ea Trap Pull/Bicep Pull w. 70
alt. Shoulder Circuit w blue band

3x10 Squat Row w. 35

3x8ea DB DL w. 45/50/55
alt. 3x8 DB Shoulder Press w. 30
alt. 2ea Shoulder Press and Pull w. bands and circle

5x8 BB Ft Sq w. 45/75/95/115/105

3x12 incline bench w. 65/65/75
alt. 4x10ea Rotator Cuff w blue
alt. 3x12 Lower Back Extensions w. 6lb medball

5fr/4k/3bk/2im/1fr

4x100 br 1k/1s

2x300 pull breath 5/7/7

3x100 im

3x50 fst

wd~3000

4x8 DB Bench w. 35/37.5/37.5/32.5
alt. 4x10 Goblet Squat w. 50/60/65/60

4x10 BB DL w. 45/95/115/145
alt. 4x8ea Lat pull down and Bicep pull down
alt. 2x2ea Shoulder Circuit w bands and Circle

3x10 DB Bicep Curl w. 20/17.5/17.5
alt. 3x10 Shoulder Circuit I’s,T’s,Y’s
alt. 3x10 Tricep Pull down

5fr/4k/3bk/2imd/1fr

6x150 k/d/s fly/bk/br

3x[200 p on 2:40
3x50 on :50 str]

wd ~3500

3x5 DB Squat w. 30/35/40
alt. band and ring

5x8 Ftsq w. 45/65/95/115/95
alt. Shoulder Circuit

3x8 DB Shoulder Press w. 30/32.5/32.5
alt. 3x8 Sq Rope Pull w. 25/30/42.5

2x10 DB bench w. 30

5fr

4x100 fr on 1:30
4x75 50fr/25strk
4x50 strk on 60
4x25 k on :30

6x50 stroke/fr

200wd