FREE TRIAL CLASS
  • Opening Hours

    OPENING HOURS

    MONDAY -FRIDAY 

    0500-0555
    0555-0650
    0650-0745
    0915-1010
    1230-1325
    1700-1755
    1755-1850
    1850-1945 (not on Friday)

    SATURDAY: 0800 | 0900

    SUNDAY: CLOSED

  • Contact

    Let's Keep In Touch!X

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

WORKOUT OF THE DAY

100809 Monday: Shoulder Strength

By jerryNo comments yet
Strict Shoulder Press  5×5
Take exactly 5 sets including warmups to find a 5rep session max.
Need more? Optional 6th Set: Drop 20% off your top load and “rep-out”, how many reps can you get?
After Party: “Despicable Math”
33 Pushups, 27 KB Swings, 21 DB Thrusters
27 Pushups, 21 KB Swings, 15 DB Thrusters
21 Pushups, 15 KB Swings, 9 DB Thrusters

Comments

comments

No Comments to "100809 Monday: Shoulder Strength"

  • Christine Glavin Kleiber says:

    August 9, 2010 at 6:24 am - Reply

    55, 60, 62, 63(3) 8x 50
    just the first round of the after party
    still a little weak and lightheaded from the whatever came to town last week.

  • Adrienne Hoar says:

    August 9, 2010 at 8:50 am - Reply

    35, 55, 60, 65, 70 (11 @ 55)
    Despicable Math: 15:47

  • Chad Norman says:

    August 9, 2010 at 8:56 am - Reply

    110×5 (PR). After party: 13:31 w/ #70kb.

  • Danya Armstrong says:

    August 9, 2010 at 10:52 am - Reply

    80×5/ did 16x65lb to rep out @ end.

    Despicable Math- 10:49 (35kb/25db)

  • Jerry Hill says:

    August 9, 2010 at 1:28 pm - Reply

    135×5 (140×4)
    Repped out at 110×12
    “Despicable Math” 7:35 w/53lb KB and 35lb DB’s

  • Fred says:

    August 9, 2010 at 2:19 pm - Reply

    100# failed @ 110, rd 6 80#X17, 45kb/25dbs 12:18

  • Mike Hart says:

    August 9, 2010 at 2:38 pm - Reply

    135×5 (145×3)

    Repped out at 105×13

    “Despicable Math” 9:31 w/53lb KB and 30lb DB’s

    -nephew Nick is nipping at my heels. Thanks for the push.

  • JoEllen Windsor says:

    August 9, 2010 at 3:32 pm - Reply

    Shoulder finely feeling better so I took it easy
    55# x 5
    repped out at 48# X 13

    Despicable Math– 11:20
    Did half of PU on knees after I felt a clunk in my shoulder. KB 26#, subbed out air squats for thursters doulble the reps.

    Shoulder still feeling good!

  • Mark Davis says:

    August 9, 2010 at 4:22 pm - Reply

    145# x 5. Got 155 for 4 and 3/4.
    After party – TRX class with an ex Navy Seal at the beach. It was tough and pointed out every week spot I have, and some I never knew I had.
    But, the guy swore I had done it before, cause I walked in off the street and was better than his vets.

  • Jason Windsor says:

    August 9, 2010 at 4:41 pm - Reply

    110×5
    Repped out at 85×16
    “Despicable Math” 11:55 w/53lb KB and Body Weight squats — instead of DB Thrusters; had to save the knees :-|

  • Amy Blake Bertles says:

    August 9, 2010 at 4:47 pm - Reply

    65×5, 10 reps @ 53lb. Afterparty: 10:45 (35kb, 15db)

  • Stuart says:

    August 9, 2010 at 4:51 pm - Reply

    130 x 5 (PR); repped out at 105 x 12

  • Laura Rodman Novotny says:

    August 9, 2010 at 5:23 pm - Reply

    55×5, 60×5, 65×3, 65×4, 65×3, 52×5
    (my shoulders need strengthening)

    17:33 36KB, 15DB — slow but I did all pushups with good form

  • Kara Cunningham says:

    August 9, 2010 at 5:38 pm - Reply

    55×5, 57×4, 12:58 after party (35# KBS, 15# DB Thruster)

  • Sean Mulcahy says:

    August 9, 2010 at 7:26 pm - Reply

    150×5, 120×13

    AP: 10:33 w/ slam-ball (sub for KB swings) & 35 lb DB thrusters

    Lower-back is still tweaked from some bad decisions I made last week, i.e. dead-lifts. Icy Hot, Elane Petrone Miracle Ball Method, and vitamin M.

  • Anne Marie Foley says:

    August 9, 2010 at 7:59 pm - Reply

    5 rep max: 75#
    Repped out at 60# X 14

    Then, after the show it’s the after party: 10:51 (35#KB and 15#DB)

  • Jeremy Moss says:

    August 9, 2010 at 8:13 pm - Reply

    120 x 5 (135 x 3) – Repped out at 95 x 15.

    After party: 13:02 (53lb KB swing, 30lb thruster)

  • Adam D. Houston says:

    August 9, 2010 at 8:48 pm - Reply

    5×110#, then 17×85#

  • Laurie Wasko says:

    August 9, 2010 at 9:19 pm - Reply

    65×5 (67.5×4)
    10:30 something after party (sub x2 abmats for thrusters)

  • Grace Chung says:

    August 10, 2010 at 10:55 am - Reply

    70×5 then repped out at 55#x10

    Despicable Math: ~14 mins. 45# kb / 20# db

  • Jessica Gunder says:

    August 10, 2010 at 11:57 am - Reply

    5-rep max: 56.5
    Round 6: 14 x 45

  • Kevin Drury says:

    August 13, 2010 at 7:26 am - Reply

    95 X 5

Comments

Comments

Forging Elite Fitness in Alexandria Since 2007
805 N. Royal St., Alexandria, VA 22314