“Change hurts. It makes people insecure, confused, and angry. People want things to be the same as they've always been, because that makes life easier. But, if you're a leader, you can't let your people hang on to the past.”~ Richard Marcinko
Cable Chest Press: work up to a tough 10, and THEN do three sets of 10.
Various height box push ups. : There was only 11 reps per set, but the idea here is to do a push up with two hands on one box, and two feet on another. The next move was one arm and one leg, Moving each set in opposing direction a circle was made so if you were a clock, you'd have to move around your navel as an axis of rotation. Hands and feet are often found in two different elevations as we used box heights from 12 inches to 25.
Dynamic Bench Press: 8x3x60%
Cable Lateral Raise: 3x30
Rear Delt Destroyer: 1x60,40,20x 36,28,18