Shoulder circuit #1
3x12
db protractions/retractions, 15#
Cuban rotations, 8# dbs
3x12
db bench, 25#
Press, small bar
Bent over rows, 45#
5x5 deadlift, 135#
"Annie"
50-40-30-20-10 for time:
Double unders
Straight leg situps
Time - 6:44
Row:
500m hard
2 min rest
5 x 250m, 1:45 rest in between
- Notes: Pretty big pr on Annie, granted it was straight leg situps. Rows were pretty hard, I was just focusing on keeping my form together. I could deadlift 135# with no pain in my shoulder at all! Very excited for this and I plan on starting to do some heavier lifts and see how things feel.
- Sleep: Good.
- Nutrition: Had some ice cream last night. Junk food this year has been very minimal, mostly just been grabbing late night sandwiches on the weekends.
- Body: No soreness really. Calves are a little tight but shoulder feels incredible. I have 3 different prehab shoulder circuits that I will be doing alternatively from here on out (probably forever, since they are just good balancing exercises), so I will most likely just label them #1, 2, and 3 from now on. Basically just lots of scapular stability and external rotation work.
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