More Upper Body Work

Roberto put us through another tough upper body workout Thursday night. And while I don't feel any soreness sneaking up on me yet, I do feel the fatigue in my shoulders today. I'll do my best to recall the workout. But first the day started with an early morning 6 mile run. Kind of tough to get out of bed but felt good once I was moving. Nice crisp morning with lots of stars in the sky. The soreness in my legs from Tuesday's workout worked itself out after about a mile. But the first 100 steps were pretty painful! Also managed to get in a short 1700 yard swim at the gym over lunch just to try and keep some swim form. Nothing too tough.

Ok now the evening workout...

Warmup:
- Squat, thrust, jump with medicine ball (30 sec)
- Squat, thrust, pushup, jump with medicine ball (30 sec)
- Front fold with rotation holding medicine ball above head (5 clockwise, 5 counter)
- Pushup, one hand on ball other on floor switch each rep (5 reps)
- Pushup, feet on medicine ball (approx 5 reps)
- Pushup, one foot on ball other foot in air (5 each foot)

Box jumps:
- 4 boxes, varying heights, 30 seconds two feet, quick hops
- Same as above, single foot, running form

Ok now the tough stuff...
7 stations setup:
- Station #1: Inverted pushup. Feet on table form 90* lower top of head to floor and push back up. (10 reps)
- Station #2: Power clean twist with barbell (5 reps per side)
- Station #3: Roll out ab extentions on short barbell (10 reps)
- Station #4: Rope climb with 10 pull ups
- Station #5: Squat, thrust, row, row, power clean, shoulder press (8 reps w/25 lb dumbell)
- Station #6: Sledgehammer truck tire (50 reps)
- Station #7: Weighted pushup (yes more pushups) 10, immediatly follow with 10 jump pushups

Grab 15 pound dumbell, hold straight above head and jog approx 100 yards. Hold dumbell out in front of chest and jog back.

Abs (holding 15 lb dumbell)
- trunck twist
- sit up
- bicycle
- single leg raise, weight to foot
- plank, raise opp. hand and foot, alternate every 5 seconds

Stretch and go home! Awesome workout. Felt great when done if not worn out.