Max Effort - Push Press
Push Press
Warmup set : bar x 30 40kgsx3 60kgsx3 80kgsx1 100kgsx1
Workout sets :110kgsx3 120kgsx3
Notes : Should of done singles after the 120x3
Barbell Row - Bench Grip
WOD
5 rounds
25 Push Press @ 40kgs
50 rockclimbers
Time : 10:11
Workout set : 70kgsx5x10
Minimal rest between reps/sets - also go up to 75kgs next workout
Pec Rehab - DB Flyes
Minimal rest between reps/sets - also go up to 75kgs next workout
Pec Rehab - DB Flyes
Workout set :7kgsx5x10
Minimal rest between reps/sets - also go up to 8kgs next workout
Then a whole bunch of rotator-cuff work with bands and a 10kg plate
Then a whole bunch of rotator-cuff work with bands and a 10kg plate
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