Workout: April 16, 2011 – No Official Class


Class is cancelled today, so please perform this workout on your own!

Barbell shoulder press 3-3-3-3-3


5 rounds of 1 set of stairs + 15 sit-ups

For this workout, you are doing 5 sets of 3 reps, and you can either increase the load every set, working towards some very heavy sets at the end, or you can pick a load for 5 sets at the same weight. That load should not be too light, and you might need to make some adjustments if you haven’t done much barbell pressing.

Form notes:

  • The form is the same as for a dumbbell shoulder press.

  • The bar should travel vertically in a straight line from shoulders to overhead.

  • The abs must lock the ribs down to prevent arching of the back. If you can’t keep the ribs locked down, lower the weight until correct form can be maintained.

  • Push your head through your arms as soon as the bar passes the top of your head.


Skate Skiing in the Dark?

We head to Mount Evergreen and ski under the stars, then plink some targets at the Lake of the Woods Gun Club.


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