Week 0, Day 4 - Thursday

Max Shoulder Press Today, you will find your 1-RM for shoulder press! You will go through the warmup protocol prior to completing a max for the day. Starting with the an empty bar and add 10-20lbs per set. For example, the first set is the empty bar, 45lbs. The following set, set 2, you will have 55lbs or 65lbs. Follow the rep scheme for each warmup set. After set 7, begin your 1-RM and rest 3-5 minutes after each max repetition. Warmup Sets For Shoulder Press Set 1: Empty Bar For 10-20 Reps Set 2: 5-10 Reps Set 3: 5-8 Reps Set 4: 4-6 Reps Set 5: 3-5 Reps Set 6: 1-2 Reps Set 7: 1 Reps Shoulder Warm-up 3 Rounds * Single Arm DB Press: 5 reps each arm * Seated DB External Rotations: 6 reps each arm * Resistance Band Pull Apart: 12 reps * Y’s, T’s and W’s: 5-10 in each position *1 Minute Rest Between Sets Cool Down (Need a lacrosse ball for this one) * Anterior Deltoid Smash: 30 Seconds to 1 Minute Each Side * Rotators Smash: 30 Seconds to 1 Minute Each Side * Trap Smash: 30 Seconds to 1 Minute Each Side * Tricep Smash: 30 Seconds to 1 Minute Each Side