MONDAY
ShouldeRok Swings

Bench
Band resisted on arms
315x8,8,8

DB Flys to Press
70x10-4, 8-4
and worked down

Overhead Tricep Extensions
Rack+band x30,30

TUESDAY
ShouldeRok Swings

KB Getups up to 53lbs
KB Snatch up to 100lbs x20
Single Arm Barbell Snatch up to 135xsingles
Curls 50 – 4x12
Pullups 3x8
One arm hangs 20secx2

WEDNESDAY
Squat
Worked up to
585+Monster bands x2

Leg Extension
2x20 x3/4 stack with TUT

THURSDAY
ShouldeRok Swings

Belt Squat
Up to 405+band x 2
365 +band x3

Single Arm Barbell Snatch up to 150x1
Barbell Windmill 125x1,1,1

DB Flys to press
50x12-8 (3 sets)

Side Delt Flys
26x12,12

front delt raise/twist
18x20,20,20

Hoff Press
50+band x24,24,24

FRIDAY
ShouldeRok Swings

Belt Squat
405x2

DB Rows
170x12,12,12

Rear Delt Flys
55x12,12,12

Took the weekend off for the 4th and went to the beach.

Duffin Beach

Duffin Beach 2

[youtube=https://www.youtube.com/watch?v=-nhUkqSCq3o]