The Jack3d sessions – powerful shoulders

In appreciation of the continued growth of the Jack3d page, we have a special gift for our supporters with the:

The Jack3d Sessions

Each week we will publish a free workout for you to follow along with or train your clients to get Jack3d!

This week’s session is a tough as nails “Shoulders, with added fitness” session

To get your training day underway it is important to start with a proper warm-up (RED² and Hurdle mobility drills) that “activates” the core muscles. This is extremely important with all training but needs to be stressed as I know many will overlook. While a proper warm-up that activates the core is important with every training session, it is doubly so with today’s workout given the need for proper posture that leads to correct movement generation. This workout will without a doubt tax energy systems and I encourage use of Yok3d and Modern.

a)Push Press (dumbbell) 12 reps @75%, Explode weight up, with slow eccentric action)

b) Upright Row (one to two hand spaces wider than shoulder width, pull until weight is at sternum / upper arms parallel to ground x 12 reps @ 75%

Perform 4 sets of the above as a super-set with 60 seconds rest between sets.

Side Lateral Raise (very slight bend at elbow, raise to fully overhead) 2 sets x 12 reps
Bent over lateral Raise 2 sets x 12 reps
Front Raise (barbell) 4 sets x 12 reps

This compact workout should be concluded with three circuits of the “STS” model from the Renegade FIX™ and general physical preparation (“GPP”). Depending upon your conditioning levels I would re-trace your steps and start your session with the following bodyweight callisthenics:

• jumping jacks
• shuffle splits
• burpee’s
• mountain climbers

30 seconds each, continuous motion, 3-4 sets in 6-8 minutes

At the conclusion of your workout, perform weighted GPP which can involve any number of non-conforming object lifts from sledgehammer strikes, wheelbarrow walks or sled pushes. Given its overall demand and the lack of equipment, DMC™ is a tremendous approach to GPP and will further prepare the body for the next training session.

 

Prepared by John Davies

 

John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as or Twitter.

 

John’s present supplement stack starts daily with the “athlete’s advantage”, Modern BCAA+™, SuperCissus®, USPlabs PowerFULL® and USPlabs PRIME®, along with additional use of Yok3d®, USPlabs AP™ depending upon his training cycle

 

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk