NO HEAVY LOWER THIS WEEK....so, NOT hardcore!! SPEED UPPER

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1. Lacrosse ball in pecs/ foam roll lats/ RPR

2. Banded supraspinatus iso hold raise- hold as long as you can then reps as long as you can x 3

3. Speed bench w American Cambered grip bar 8x 3- trying to Bump weight up 20lbs per week
4. Push ups on bar in rack 6th hole- 3 holes lower than last week- 3x fail- SLOW TEMPO
6. Skull crusher push ups on same bar as push ups 6x fail
7. Bent over Y raise- 5x fail
8. Vogel pulls w fat handle neutral grip- 6xfail
9. Fat bar tri pushdown s 3x 30 10. Forgot abs - fuck em  

SPEED LOWER

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1. RPR- tempering
2. Rev hyper 2x20 3. Speed squat - 8x2- 3 plates and average bands. 4. Close stance KB swing- 4x10
5. Single leg back ext- 3x10
6. Hanging leg raise- 4x20
7. Sup. Grip mag handle pulldown - 5x fail
8. Adductor tempering

 

HEAVY UPPER

A post shared by Nate Harvey (@nateharvey2600) on

1. Self scraping and cupping on surgery shoulder w/ dmso Roll out lats, Banded shoulder traction
2. Band pull apart a and band push downs 3x fail
3. Floor press vs 2 chain- up to 95 and 2 chain/ side 3x lose shoulder position/ anterior shoulder pain
4. DB bench 4x20 - 75 right arm, 40 left arm
5. DB lateral raise 4x fail
6. DB chest supported pause row- 5x fail
6. Traction Cambered bar shrug (stand in camber) - 2 x 2 minutes- 5 reps, deadhang for 10 seconds, repeat for 2 minutes
7. Upper body rev hyper(video)- 4x 50- set took 1 minute
8. DB skull crusher 5x fail- slow eccentric
9. Hammer curls slow eccentric- 3x fail
10. Banded shoulder traction