Shoulders & Arms:
Shoulders and arms together:
Warmup, Prehab all goes without saying.
Cardio to add into today! -there is a twist today....
-Run Backwards for the first 50% of the run, then finish forwards
-Load the sled. One 45llb plate.
-This is a team run/pull... if someone falls off the pace during their recovery the group can always add a few meters in the parking lot while they wait!
-It's going to be hot. Hydrate before and after!
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.
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
------------------------------------
Shoulders and arms together:
Warmup, Prehab all goes without saying.
Cardio to add into today! -there is a twist today....
-Run Backwards for the first 50% of the run, then finish forwards
-Load the sled. One 45llb plate.
-This is a team run/pull... if someone falls off the pace during their recovery the group can always add a few meters in the parking lot while they wait!
-It's going to be hot. Hydrate before and after!
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.
Onto Shoulders & Arms: (supersets)
1 Arm Press 3 sets of 10 reps
Lateral Raise 3 sets of 10 repsUpright BB Row 3 sets of 10 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
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
------------------------------------
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]
=================================================
ABS:Tabata ABS (not Waldo's version, the real one)
Pick a total ab exercise:
-Bicycle Abs
-Hanging Abs
-Dead bug
-TRX crunches
ONLY ONE!
Work period is 20 seconds, rest is 10 seconds. Total of 8 reps, or 4 minutes.
Perform your chosen exercise during every work period for the entire 4 minutes. Do not switch exercises, we don't want to make this easy ;)
Pick a lower ab exercise
-Leg lifts with weighted med ball between feet
-Roll outs with BB
-Prayer on Ab ball
-Roman chair leg lifts
Follow the same Tabata regime as you did with the first Tabata.
Total of 8 minutes on abs... way to go!
Pick a total ab exercise:
-Bicycle Abs
-Hanging Abs
-Dead bug
-TRX crunches
ONLY ONE!
Work period is 20 seconds, rest is 10 seconds. Total of 8 reps, or 4 minutes.
Perform your chosen exercise during every work period for the entire 4 minutes. Do not switch exercises, we don't want to make this easy ;)
Pick a lower ab exercise
-Leg lifts with weighted med ball between feet
-Roll outs with BB
-Prayer on Ab ball
-Roman chair leg lifts
Follow the same Tabata regime as you did with the first Tabata.
Total of 8 minutes on abs... way to go!
======================================================
Cool Down, Stretch! Water....
Videos: (all videos will appear in a playlist below, use the next button to tab through to another exercise)
Videos: (all videos will appear in a playlist below, use the next button to tab through to another exercise)
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