49th workout of the year, 5/9/2011.

Music: The Beatles. T-Shirt: Popeye.

Some achiness from the last workout but not too bad.

So gotta think up something different again. Not too much of a problem.

Really I think I got a bit lazy on this.

Not that the workout was lazy!

I mean we only did a few things…but that’s all we needed.

Warm Up: Agility Ladders.

Just a way to get the joints greased for the rest of the workout.

Next: Sled Push

Not sure how many we did. I lost count. So we ended up pushing the sleds for over 30 minutes. Sure we got breaks on this one but we still did a lot of pushing. Each time we got the sled we had to push it for 25 yards.


Quads felt like they would burst!

Third: Shoulder Burns. 25 Movements. 30 sec each movement. Max Reps.

  1. Military Press
  2. Small circles forward
  3. Small circles backward
  4. Pinches up
  5. Shoulder Abduction Top 1/3
  6. Pinches down
  7. Arm Circles In Front Medial
  8. Arm Circles In Front External
  9. Shoulder AbductionBottom 1/3
  10. Wrist curls up
  11. Shoulder Abduction Middle
  12. Wrist curls down
  13. Shoulder Abduction
  14. Wrist curls sideways
  15. External/Internal rotation
  16. Bent elbows front
  17. Bent elbows overhead
  18. Straight arm front palms down Swinging sideways
  19. Straight arm front palms up Swinging sideways
  20. Straight arm front palms down up and down
  21. Straight arm front palms up – up and down
  22. Push aways
  23. Shoulder “Ys”
  24. Shoulder “Ts”
  25. Clap overhead

Followed by 20 regular push ups then 20 push ups with a pause on the floor.

I got kinda lazy on the video too. I didn’t cut each move. I just speeded the whole process up.

Last: Core/Abs

Crunches 50

Leg Raises 50

Knees to Elbows 50



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