i am dying!!!! did another Grenade workout last night.... this is not for the faint hearted.
Warm up
3 sets 12 reps neutral grip machine press - 25kg
2 sets - 20 reps front rear into rear standing shoulder press - 30kg
3 sets - 8 reps single arm seated shoulder press - progessive weight finished on 34kg
2 sets 8 reps Rear push press (heavy) - 65kg
2 sets 8 reps power rack clean press - 40kg
3 sets 12 reps palm facing front raises - 12kg
3 sets seated side raises x25 reps (low, middle, high in sequence) single arm 8kg
2 sets rear delt rope pulls till failure - stacked 90kg
seems excessive but this workout needs to be performed under intensity high intensity, both me and training partner completed in 45 minutes with the only rest period was between us both performing our sets.