Mike531- Журнал, 23 авг 19

Perform all 10 sets of overhead presses before moving on to your 10 sets of db high pulls. 

SHOULDER OHP (BB OR DB'S)
REPS: 10
• SETS: 10 
Use 60% of your 1RM to start your 10x10. The goal is to maintain the same weight throughout and get all 10 sets without missing a rep. You may have to drop the weight to do so. Rest exactly 60 seconds between sets. 

DB HIGH PULLS
REPS: 5
• SETS: 10 
Use your 8RM or 75% of your 1RM to start your 10x5. The goal is to maintain the same weight throughout and get all 10 sets without missing a rep. Rest exactly 60 seconds between sets. 

• PRO-PAIN FINISHERS 
 
SHOULDERS PRO-PAIN FINISHER
REPS: DB NEUTRAL GRIP OHP TO FAILURE ==> 2X MAX DB NEUTRAL OHP
• TIME: WITHIN 4 MINUTES 30 SECONDS! 
Perform a set of db neutral grip OHP to failure. As soon as you are finished, start the clock. You have 4 minutes and 30 seconds to complete twice the number of db neutral grip OHP you did in that first set. 
 
TRAPS PRO-PAIN FINISHER
REPS: SEATED DB SHRUGS TO FAILURE ==> 2X MAX SEATED DB SHRUGS
• TIME: WITHIN 4 MINUTES 30 SECONDS! 
Perform a set of seated db shrugs to failure. As soon as you are finished, start the clock. You have 4 minutes and 30 seconds to complete twice the number of seated db shrugs you did in that first set.

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