SilverBack Barbell Club

8 blocks60–75 min

PRESSURE & FLIGHT — 5X5 SHOULDERS + EXPLOSIVE POWER

Shoulder strength and delt development with low-rep explosive jumping and jump-rope work.

Warm-Up

2 rounds

  • Jump Rope60
  • Band Pull-Apart15
  • Scap Push-Up8
  • PVC Pass-Through10
  • Band Thoracic Extension8
  • 90/90 Hip Flow5/side

Movement Prep

2 rounds

  • Strict Shoulder Press8
  • Scap Push-Up8
  • Band Pull-Apart12
  • Band Thoracic Extension8

Rope & Jump Power

4 rounds · Rest 45–60s

  • Jump Rope60
  • Low Box Jump2
  • Broad Jump2

Primary Shoulder Strength

5 sets · Rest 120–180s

  • Strict Shoulder Press5 · 2 RIR

Lateral Delt

3 sets · Rest 60s

  • Dumbbell Lateral Raise10–12

Shoulder Strength Accessory

3 sets · Rest 60–75s

  • Dumbbell Upright Row8–10

Shoulder Volume

3 sets · Rest 60s

  • Dumbbell Lateral Raise12–15
  • Dumbbell Reverse Fly12–15

Warm-Down & Mobility

2 rounds

  • Cross-Body Shoulder Stretch30s/side
  • Band Thoracic Extension8
  • PVC Pass-Through8
  • 90/90 Hip Flow5/side

We run these sessions in 3-2-1 Log.