Warm Up:
Standing Abs: 3×20 w/ doubled purple band
Face Pulls: 3×15 w/ mini bands
External Rotations: 3×10 w/ mini bands
Tricep Pushdowns: 3×15 w/ doubled mini band
Front Raises: 3×15 w/ mini band
Core:
Speed Bench: 9×3@220/99.8 w/ green bands, 3 different grips
External Rotations: 3×12 w/ mini bands(more tension)
“H-Rolls”: 3×15 w/ 10lbs dbs
Lateral Raises: 2×15 w/ mini band
Abs
Everything felt good, except my left shoulder really isn’t happy about the front squats a couple days ago. I never did them last program at all, I’ll give them another week or two and if my shoulders still don’t like it them I’ll drop them again. I’m only doing speed work on this day for the first six weeks, see how that goes. I just wanna get really fast.