Monthly Archives: October 2025

10/21 3 sets shoulder primer, rest as needed Mini band wall clocks x 3/direction/arm Light dbl DB reverse flys from incline bench x 5-6  2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side 1-arm KB snatch to high windmill … Continue reading →

10/17/2025 3 sets shoulder primer, rest as needed Mini band wall clocks x 3/direction/arm Light dbl DB reverse flys from incline bench x 5-6  2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side 1-arm KB snatch to high windmill … Continue reading →

10/10 (single) Triangle W3D2 EMOM x 9 1 – 30 sec echo 2 – 30 sec row 3 – 30 sec ski *intensity by set goes 70-80-90% + 5 sets 30 sec echo @ 67-69 RPM 30 sec echo @ … Continue reading →

10/6 Thoracic series As Supine wall squat with foam roller under tspine x 30 sec mobilization  1-arm thoracic bridge flow on ground (bear position to 1-arm bridge and back, move deliberately and controlled with breathing at end ranges) Thoracic extensions … Continue reading →

10/3 We got pretty lucky today, I had 2 cancellations so it made it possible to get in the AM&PM, other wise fridays will be hard to get in doubles generally speaking.  AM Triangle W2D2 EMOM x 9 1 – … Continue reading →

A quick preceding note that some of the details will be further expanded on in each piece. But based on feel from effort on Tuesday, I do feel in that cyclical aerobic type of work I do feel like i’m … Continue reading →