Arms/Shoulders -April 17th

We'll be changing a few things up here until the new Landmine base support arrives. Theres a possibility that the new floors at 88 and 89 aren't managing the force put on them during the Olympic Bar Push/Pull. So for the time being that exercise it out.

Think about how long you are resting between exercises. These are set up as Super Sets, so more the most part you are working opposite muscles, and the muscle group will rest while you work the opposing side. By decreasing your rest period you push your body to recover faster for the next movement. You also add in an anaerobic component.

If you do this at a steady speed you will have time for the 20 min core/cardio at the end.


Warm up/ Pre-hab as you are familiar with.

-Shoulders & Arms

Part A: 3 Sets of 8 Max... if you can stil do more than 8, up the weight
Group 1:
TRX Shoulder Press  --Place your feet in the TRX, as if you are doing a push up - but shorten the straps to increase the angle so your feet are slightly higher than your head -this moves your body weight towards the shoulder. Increase the angle to increase the difficulty. Walking your hands backwards also increases the angle, but be careful not to go too far and lose control of your core stability (you will tip over). Aim for 8 reps and adjust the angle accordingly.
Upright BB Row
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Group 2:
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 10reps
Wall Ball -with minimal leg bend, -3 sets of 20-ALL Arms!
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Group 3:
Diamond Push-ups -3 x 10
Skull Crushers, 1 Dumbell per arm, -3 sets x 10 reps -move elbow towards head for increased difficulty
Bench Dips
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Group 4:
Down the rack -2 sets, 6 reps per set
Alternating Hammer Curls -3 sets
Concentration Curls -2 sets x 6 reps [max weight you can do for 6 reps]
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Part B:
ABS: (plus a little cardio)
Intervals of 45 seconds work, 5 seconds to change to the next activity.
Complete 5 Rounds... -be creative, try and add in another core activity we have done in the past to change out some of these.
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Mountain Climbers
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Deadbug
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Med Ball Partner Pass
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Knees to elbows (some of you have seen this on C shift, hanging from the bar, bring your knees up to your elbows)
------> Repeat!


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Cool Down, Stretch! Water....

Videos: (all videos will appear in a playlist below, use the next button to tab through to another exercise)