Shoulders & Arms:
Once again, we're going to put shoulders and arms together.
Warmup, Prehab all goes without saying.
Cardio to add into today!
-Load the sled. 1-2 45llb plates.
-This is a team run/pull... don't let the weather deter you, it only adds to the challenge!
58: Open Bay doors, Running members will do a lap of the outside and return to the parking lot through the doors. Pulling members will start in the parking lot and pull to the front doors, then return to the parking lot. Do not pull the loaded sled through the bay. Yes, I did feel I had to say that.
57: Running members can complete a lap around the hall, as can the pulling members.
All: Pull for a lap, run for 3 laps (or until it is your turn again).
If more than 4 people are participating, double the weight and have 2 members pull together.
Complete a minimum of 3 pulling laps. Run should be a steady pace but allow some recovery before you pull again.
Waldo has done this before, so if you can find him, he should be able to demo.
Onto Shoulders & Arms: (supersets)
Wall Ball -with minimal leg bend, pick a lighter weight than usual as this is a shoulder/arm focus today -3 sets of 15
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Once again, we're going to put shoulders and arms together.
Warmup, Prehab all goes without saying.
Cardio to add into today!
-Load the sled. 1-2 45llb plates.
-This is a team run/pull... don't let the weather deter you, it only adds to the challenge!
(don't worry, we are running forward)
58: Open Bay doors, Running members will do a lap of the outside and return to the parking lot through the doors. Pulling members will start in the parking lot and pull to the front doors, then return to the parking lot. Do not pull the loaded sled through the bay. Yes, I did feel I had to say that.
57: Running members can complete a lap around the hall, as can the pulling members.
All: Pull for a lap, run for 3 laps (or until it is your turn again).
If more than 4 people are participating, double the weight and have 2 members pull together.
Complete a minimum of 3 pulling laps. Run should be a steady pace but allow some recovery before you pull again.
Waldo has done this before, so if you can find him, he should be able to demo.
Onto Shoulders & Arms: (supersets)
1 Arm Press 3 sets of 10 reps
Lateral Raise 3 sets of 10 repsUpright Row 3 sets of 10 reps
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1/4 Laterals 3 sets of 10 reps 3 sets of 10 reps -don't bring your arms all the way down like this guy - keep them up and move your arms 1/4 of the range
Lying Rear Delt Lifts 3 sets of 15 reps-----------------------------------
1/4 Laterals 3 sets of 10 reps 3 sets of 10 reps -don't bring your arms all the way down like this guy - keep them up and move your arms 1/4 of the range
Wall Ball -with minimal leg bend, pick a lighter weight than usual as this is a shoulder/arm focus today -3 sets of 15
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Close Grip Bench Press -3 sets x 10 reps
Skull Crushers, 1 Dumbell per arm, -3 sets x 15 reps -move elbow towards head for increased difficulty
Bench Dips -3 sets x 10 reps
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Barbell Curls -3 sets x 10 reps
Alternating Hammer Curls -3 sets x 10 reps
Concentration Curls -2 sets x 6 reps [max weight you can do for 6 reps]
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ABS:Banana Rock Abs -3 sets of 30
Cool Down, Stretch! Water....
Videos: (all videos will appear in a playlist below, use the next button to tab through to another exercise) -this has been done to compress the amount of space used for video in each post since the material is no longer new. I'm hoping it's more simplistic, if you'd prefer each video actually be imbedded, let me know and I'll go back to the way the first posts looked
Videos: (all videos will appear in a playlist below, use the next button to tab through to another exercise) -this has been done to compress the amount of space used for video in each post since the material is no longer new. I'm hoping it's more simplistic, if you'd prefer each video actually be imbedded, let me know and I'll go back to the way the first posts looked
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