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Shoulder Circuits

December 4, 2013 (Afternoon)

Exercise Type: Weights

Comments:
Warmed up about 5:00 on the heavy bag

1st Circuit:
10x "Bradston Press" (Barbell racked, bring overhead, then back forward = 1. Don't lock out elbows) @ 65#
10x "Pirate Ships" (Side KB Swings. L/R = 1) @ 40#
10x Ball Slams (L/R) @ 20#

2nd:
15x Hang Power Clean @ 95#
:30 Battle Ropes
10x Ball Slams (L/R) @ 20#
Burnout Shoulder Shrugs @ 135# (20, 20, 16)

3xBurnout HSPU (17, 13, 10)

3rd:
10x Double KB PRess @ 2x40#
10x Front Raises @ 45#
10x Halo (L/R) @ 45#

5:00 of heavy bag to finish. Got home and did 10:00 abs: Plank, russian twist, plank, bicycle, plank, side plank, plank, side plank, plank, reverse crunch w/ twist.