Just hanging around… Been reading up a bit on shoulder joint health. Apparently our shoulder joints are the same as monkeys / apes. What do they do that we don’t? Hang around literally. A lot. We sit. We do pressing movements etc. We don’t hang off stuff much. Some good research suggests that many shoulder problems can be fixed by just hanging.
Most days I hit 2-4 rounds of 30 seconds hanging relaxed from a bar. Dead hang, no need for ‘active shoulders’ or whatever. Vary the grip.
Plus start them young 🙂 I never try to force her to do anything, but I love it when she sees us working out and wants to get involved – spent some time running up and down and doing KB swings!
Shoulder press 5*8@50kg
Upright row 4*10@40kg
Bicep curl 4*10@40kg
10 strict toes to bar – 10 cross body knee raises – 10 leg raises
Max effort hang from bar *2
Banded Deadlift 5*10@100kg – Band round waist – working on speed and driving hips forward
Barbell rows 4*8
2*30 min cycle ride
Assault bike 45 mins at a slightly uncomfortable pace
Bench press 4*10@80kg
Incline dumbbell press 6*10@24kg dumbbells – done at 2 different inclines.
Tricep extensions 3*10
Diamond press ups 3*12
60m carry 65kg sandbag
60m carry 40kg sandbag
Rest 90 seconds between rounds
30 squats with 40kg sandbag (unbroken)
6 sets of pull ups – aim for 12 reps per set.
Bicep curls 3 sets of 21s@30kg
Bicep dumbbell curls 3*10
10 strict toes to bar
10 cross body knee raises
10 leg raises
Rest day – 100% Daddy Daughter time 🙂
Build to a 1RM
143kg – 1 rep new PB (previously 140kg) – was a pretty casual rep
150kg – 1 rep PB! This was more of a struggle!