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Homebrew WODs

2016.10.05 – More Shoulders

This entire workout is supposed to be slow, steady, and methodical. Work those stabilizers. Trust the lower weight; it will suck.
  • Tempo – Seated DB Shoulder Press: 5×5, 2 second hold @ top, 5 sec hold @ bottom (45#)
  • Tempo – DB Front Raises: 3×5, 5 second hold @ top (10#)
  • Tempo – DB Side Raises: 3×5, 5 second hold @ top (10#)
  • Barbell High Pulls: 3×8(70#)
  • Sots Press: 3×5 (55#)
  • Strict Pull-Ups: 4×6

By Ernie Costa

Virtualization, SDDC, HCI, Bourbon, and some Kubernetes

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