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.
- Military Press
- Small circles forward
- Small circles backward
- Pinches up
- Shoulder Abduction Top 1/3
- Pinches down
- Arm Circles In Front Medial
- Arm Circles In Front External
- Shoulder AbductionBottom 1/3
- Wrist curls up
- Shoulder Abduction Middle
- Wrist curls down
- Shoulder Abduction
- Wrist curls sideways
- External/Internal rotation
- Bent elbows front
- Bent elbows overhead
- Straight arm front palms down Swinging sideways
- Straight arm front palms up Swinging sideways
- Straight arm front palms down up and down
- Straight arm front palms up – up and down
- Push aways
- Shoulder “Ys”
- Shoulder “Ts”
- 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
Video:
[…] Sleds and Shoulders […]