Growth & Development

A. Strict press 3 reps x 5 sets + 1-1:30 rest between sets

B. 4 sets

1/2 kneeling DB press x 8 reps each side +

DB upright rows x 8 reps each side

resting 1:00 between sets

C. 8 Sets

15 wallball/ goblet squat

30 single under

8 shoulder to overhead 65/45

 

Performance

A. Behind the neck strict press 2,2,2,2,2,2 @ 20×1  **going heavier than last week

B. Landmine shoulder press x 6 reps each side @ 30×1

+ 4/2 strict pull ups @ 22×1

x 4 sets + 1:00-1:30 rest between sets

C. 8 sets

15 wallball

15 double under

8 shoulder to overhead 95/65

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