A Top 40 Weightlifting Blog

Thursday, September 11, 2014

Shoulders ect...

I am on course all this week and at the close of lectures today we went to the gym. There was about an hour between leaving class till we had to be at the gym. Just enough time to do shoulders.

Warm Up
Shoulder Rotations and Light Stretching.
Standing Military Press - bar/12 reps, 95lbs 12 reps, 145lbs/8 reps.

Power Phase
Standing Military Press - 6 sets/1, 1, 1, 2, 3, 1 reps/185lbs.

Power Phase
Standing Military Press - 6 sets/4, 4, 3, 3, 4, 4 reps/135lbs.

At this point the staff came down and told everyone to meet upstairs on the gym floor. After some jogging and other various movements for a warm up we broke into groups for some circuit training. The exercises consisted of the following.

Heavy Rope Work - 3 sets/10 reps.
Sand Bag Drag - 120lbs/40m.
Slam Ball Floor - 20lbs/10 reps.
Slam Ball Squat Throw - 20lbs/10 reps.
Push Ups - 10 reps.
OH Band Squats - 10 reps/40m.

We jumped around all over the place for 12 minutes then had a short break and back at it for 7 minutes. I didn't do too bad for a big fat guy.


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