08 - 06 - upper strength endurance

Prep -

Standing Shoulder CARs

3 e/s x 2 - one unweighted, focusing on time under tension, one weighted with 2.5 - 5 lbs

Prison CARs

1 e/s - 60 sec rep

Y-lift

15 x 1

+

Wall-walk

1

Face Pull

15 x 1

+

Wall-walk

1

2 rounds, NFT

Push-up Isometric - deep position (or incline push-up variation)

15 sec

followed by:

3 full rom push-ups (or incline push-up variation)

+

3 Supinated Pull-ups / 3 e/s Archer Ring Rows

Rest as needed

Work -

Bench Press - light load

20 sec on / 20 sec off - think continuous reps, try not to fail

x 6-8 rounds (if you fail before, your capped out)

Rest 2min, at least, then...

Db Shoulder Press - 1 1/2 reps

20 sec on / 20 sec off

x 4 rounds (if you fail before, your capped out)

Accessory -

Overhead Press - strict (barbell preferred but can use Db)

4-8 reps x 3

+

Powell Raise

6-8 e/s x 3

Finish -

Shoulder Internal Rotations

15 e/s x 2 - use band for added tension