10/27/10 – Wednesday – Hello Shoulders
Potential PT #1 – Shoulders
Stretch
Thrusters – 95 pounds 3 Sets of 6-8 reps
Seated Dumbbell Military Press – 3 sets of 10-15 reps (Lower weight to work on endurance, so focus on high reps)
Handstand Pushups – 3 sets of 5 reps
Chin Up Pyramid – 1,2,3,4,5,6,7,6,5,4,3,2,1
Abs:
Leg Lifts 30×2
Sit ups 30×2
Flutter Kicks 25×2
1/2 Sit ups 60
Bridge/Plank 1 minute 2 times
Stretch
- Ben
Potential PT # 2 – Relay Prep
Next weekend Ben and I are running with 10 other people in a relay race. So this week I am trying to prep as much as possible. This will be my workout for the day.
Warm up/Stretch
Run 5.5 miles
Incline Dumbbell Bench 12 x 3
Decline Dumbbell Bench 12 x 3
Military Press 12 x 3
Dips 15 x 3
Shoulder Extensions (side) 10 x 3
Shoulder Extensions (front) 10 x 3
Shoulder Shrugs 20 x 3
Bicep Blasters (Remember, these are when you do as many curls as you can in 2 minutes) 2 sets
Tricep Pull Downs 12 x 3 (Will need weight cables for this. Most gyms have these. If you don’t have a gym then do another tricept workout, i.e. take a dumbbell, raise it over your head with both hands and lower behind your head then extend overhead)
Cool Down: Jog/Lightly Run 2 miles
Stretch
-K
