WOD: Plates Plates Plates Everybody

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Use A 45lb Plate To Blow Up Your Shoulders

A little shoulder superset using a 45lb plate (or lighter). The Ribbon exercise not only works on healthy shoulder mobility but also challenges your core.

This exercise can also be performed with kettle bells. I like to slow down the negatives (the lowering). The time under tension really blows up the upper body.

Plate Ribbons for shoulder mobility

WOD: Plates Plates Plates Everybody 2015-09-08

A. BB Shoulder Press: 4 x 8 reps

B. BB Bench Press: 4 x 8 reps

C1. Chin Ups: 4 x 10 reps
C2. Cable Chest Flyes (3ways): 3 x 8 reps (2.0.1.0)

D. BB Romanian Deadlifts: 4 x 10 reps (3.0.1.0)

E1. Glute Machine Kickback L/R: 3 x 10 reps (3.0.1.0)
E2. DB Bulgarian Split Squat L/R: 3 x 10 reps (3.0.1.0)
E3. Leg Extensions: 3 x 10 reps (3.0.1.0)

F1. Plate Front Raise: 4 x 10 reps
F2. Plate Ribbons: 4 x 10 reps

G1. BB Bicep Curls – 3way w/ fat grips: 4 x 10³ reps (2.0.1.0)
G2. Hanging Tricep Extensions: 4 x 10 reps (2.0.1.0)

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