Saturday, September 15, 2012

Semi-Training Saturday

Shoulder warmup
Front raise,
Side raise,
Bent over rev fly,
OHPress,
12 reps each with 4 kgs DBs

1 Arm Db OHP (strict)
l&r 10 reps @ 20 kgs
left 5 reps @ 30 kgs
left 3 reps @ 40 kgs
left 2 FAILs @ 50 kgs
l&r 10 reps @ 20 kgs

Seated row
12 reps @ 10 plates
12 reps @ 15 plates
12 reps @ 20 plates
10 reps @ full stack

45 degree back raise
10 reps @ BW
10 reps @ +24 kgs KB
10 reps @ +32 kgs KB

Pajero +sled drag
20 meters @ Pajero +200 kgs
20 meters @ Pajero +240 kgs

I TRIED to stay busy without doing anything that was going to mess with my shoulder.. and ran out of ideas pretty quick. I handled the baby log at 45 kilos, but one press and I knew it wasn't a good idea I do more.

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