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Annie 6/18/14 Shoulders

AM conditioning

prowler sprint x 2 with just sled (down with high handles, low at lowest handles)

prowler sprint +20lbs

prowler sprint +40lbs

prowler sprint + 50lbs

prowler sprint + 70lbs

prowler sprint + 90lbs

prowler sprint +110lbs

prowler sprint +140lbs x 2

prowler sprint + 110

prowler sprint + 90lbs

prowler sprint + 70lbs

prowler sprint +50lbs

prowler sprint + 40lbs

prowler sprint + 20lbs

empty prowler x 2.

finisher: three minutes non stop with prowler for three minutes, as many trips as possible.

 

PM: Strict Press + shoulders

OH press, standing: worked up to 95×5

Rear Delt Machine Flys 4×35 reps

Meadows rear delt destroyer (chest supported rear delt “swings” for 30, cut weight in half for 30 more, then 5 with iso-tension)

super set: plate raises/lateral raises

meadows style 6-ways (seated, DBs start at side, then lateral raise to front raise, to overhead and reverse.

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