Wednesday, April 6, 2011

WOD - "Shoulder Strength Routine"

After completing a 4 mile run this morning, we decided to focus on strength in the afternoon...enjoy.

Strength - Shoulders
- Front-thrusters w/ barbell, 4 sets, 4-6 rep range
- Shrugs w/ trap-bar, 4 sets, 8-10 reps
- Seated military press superset w/ front raises, 3 sets, 15 reps
- Lateral raises, 8-10 reps, superset with wall climbers, 3 reps, 3 sets

Cooldown and Core
- 2 rounds of: (12) Floor Sweepers (135 lbs.), 30 second Planks, (10) Shin-to-Chest rockers (45 lbs.), (10) Knee Raises

Post weights used. Have a good'un.
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2 comments:

  1. SSgt NorthApril 6, 2011 at 3:06 PM

    - Thrusters: 135, 155, 165, 185
    - Shrugs: 225, 275, 295, 295
    - Seated Military Press: 60
    - Front Raises: 35, 35, 25
    - Lateral Raises: 25

    ...ouch.

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  2. Caleb TiptonApril 6, 2011 at 9:34 PM

    SSgt Tipton

    Thrusters: 115, 135, 135, 155
    Shrugs: 225, 225, 275, 275
    Seated Military Press: 55
    Front Raises: 20
    Lateral Raises:15

    ReplyDelete

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