It is very hot and humid in Southern California this week, I am training indoors to get out of the heat but it isn’t doing much good. Staying hydrated is a challenge but I make a habit of never leaving home without plenty of good quality drinking water. I don’t buy bottled water for a couple of reasons, quality for one and environmental impact for another. Today, I am taking you through your back and shoulder shred workout part two and this one is a tough one! In our first back and shoulder shred, I focused on a lot of stability phase movement using the windmill. In todays workout we are going to use bigger muscles to train strength endurance in the shoulders, it will make you dig deeper to keep going without stopping. The only positive part is the constant swing-switch will allow you to rest each arm as you go.
Todays workout
Twelve reps of high pulls per hand
Twelve reps of push press per hand
Nine reps of high pulls per hand
Nine reps of push press per hand
Six reps of high pulls per hand
Six reps of push press per hand
Three reps of high pulls per hand
Three reps of push press per hand
Start with your non dominant hand and use a swing-switch to get the bell from one hand to the other. From the beginning to the end, the bell doesn’t touch the ground once! Use the rack position to bring your heart rate down a little and catch a breath when you can. This is a high paced round that will make you sore and push you to work through discomfort. Use the right weight for you, the one I am using today is 25% of my bodyweight, a medium weight bell. I hope you enjoyed our back and shoulder shred this week, next week is glutes and hamstrings so stay tuned.
Peter Hirsh
