Mobility 10-12mins:
We will go over some shoulder mobility techniques, since there are several of you I know for certain are having some shoulder funk.
Some of you may have seen this workout, if not, we will be going over the movements in detail, pre workout. It's about that time of the year where it could snow... :-)
"Shoveling Annie"
50-40-30-20-10
Barbell Shovelers (45#plate on one end/25#plate on one end)
Sit-ups
*The Barbell Shovelers will be done with only one plate on one end of the barbell. Everyone will use a 20" box, and may share opposite ends with another person, as you will be only using a corner of the box. You will touch the plate on the end of the barbell to the floor, then lift the end with the plate over the corner of the 20" box to touch the floor on the other side. If you can't picture it in your head, just imagine you're shoveling snow with a barbell... it will look similar. :-)
"Forging Elite Fitness In Midtown Omaha"
10 comments:
JK - 11:15 (25#)
9:10 25# should have went heavier
dave
35#
barbell: 184 reps
abs: 180 reps
Experienced a "brain dysfunction" this morning and did the workout incorrectly... :[
...but it was still an awesome workout. ;)
10:25 (25#) but more importantly, I finally figured out Kipping pull-ups...big accomplishment for the day lol!
Dan
10:42
10#
Completed through round 20, + 4 shovelers rx'd
10:28 RX
11:08 Rx'd
Brendan
11:43 Rx'ed... Youch my back:)
Kudos to Crystal for the double reps!
8:41, 15# (also did double reps - guess I wanted to be like crystal)
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