Heavy shoulder ladder.....

Had some time this am so cracked on and got my w/o done early whilst I was full of energy(yeah right!) shoulder w/o as follows-

W/up 5/5/5/5 x 16kg swing x 3

2 x 10/10 club torch press
4 x 6/6 16kg mil press
6 x 7/7 20kg mil press - some push involved on later sets
4 x 5/5 club side laterals - held hanging by nob end(oo er mrs)
2 x 10/10 club torch press

Shoulders were totally wrecked by the time I was done but followed on with
16kg Swing finisher as follows-
20 2hd swing
10/10
5/5/5/5
10 sw/tr
20 tr

100 reps 2.5 mins work - great finisher heart rate thru the roof man

Plan is to swing tomorrow - not heavy but lots of reps 30+ mins

That is all sng

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