Tuesday Shoulders August 19, 2008

Shoulders

1)
Smith-Machine Upright Row + Standing Smith-Machine Calf Raises
Row 12 @ 115# + Raises 20 @ 225#
Row 10 @ 125# + Raises 15 @ 275#
Row 8 @ 135# + Raises 10 @ 315#
Row 6 @ 145# + Raises 10 @ 315#

2)
Shoulder Machines Circuit
Seated Press +
Seated Flys +
Rear Delt

3)
TABATA TRIPLET
Arnold Press @ 25#
Front Raises @ 20#
Plank w/ 25# on Back

4)
Calves
Seated Raises Pyramid (1 Round)
2 Plates x 8
3 Plates x 8
4 Plates x 8
5 Plates x 8
4 Plates x 8
3 Plates x 8
2 Plates x 8

Leg Press Pyramid (1 Round)
3 Plates x 8
4 Plates x 8
5 Plates x 8
6 Plates x 8
5 Plates x 8
4 Plates x 8
3 Plates x 8

5)
WOD:
3 Rounds for Time:
5 x Man Makers 40#
10 x 135# Front Squat
10 x 115# Sumo Deadlift
20 x 24’ Box Jump