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 x 3 reps/side
+
2 sets, rest as needed
Thoracic bridge flow against wall x 3/direction
Alternating sky reaches from squat x 4/side
1-arm KB sots press from low seated x 5/side (rotate T-spine)
+
Triangle W4D2
EMOM x 9
1 – 30 sec echo
2 – 30 sec row
3 – 30 sec ski
*intensity by set goes 70-80-90%
+
5 sets
40 sec echo @ 67-69 RPM
40 sec echo @ 64-65 RPM
40 sec echo @ 67-69 RPM
rest 30 sec bt sets
30–31–31–30–31- felt pretty good changing gears here and hit the high end targets but it was the 64-65 that I would dip to 63 at least once maybe twice a 40 sec window
+ (rest 3-4 min)
5 sets
40 sec row @ 1200-1250 cal/hr
40 sec row @ 1000-1050 cal/hr
40 sec row @ 1200-1250 cal/hr
rest 30 sec bt sets
37–38–37–36–38 – I feel I was a little all over the place in these windows, the low end was consistent but relied on technique, but the back end window I was always close if it was out, like an 1190 cal/hr but the nice thing about this is you can get it right the next pull.
+ (rest 3-4 min)
5 sets
40 sec ski @ 1150-1200 cal/hr
40 sec ski @ 1000-1050 cal/hr
40 sec ski @ 1150-1200 cal/hr
rest 30 sec bt sets
35–32–30–28–32 – well that fell apart…..on the very first one the back end pace felt like a 9 or 10/10 RPE to hit. And they bled into the next one which bled into can I keep the cal/hr above 100. But seriously,,l I fought a little harder than I should’ve on the backend of the fist interval and just felt like I wasn’t generating power efficiently.
10/18
A – Progressive depth power snatch triples, rest 2 min x 4 sets
*catch first rep as high as you can, second rep in quarter squat, last rep just above parallel.
*let’s get depth control and strong overhead position
*135lbs this week
Felt pretty decent here, I think through continuous exploration on this shoulder and reflecting on last week I do not believe it is the external rotators, I do believe I feel more discomfort on internal rotation or shoulder extension.
B – Back squats – 6 reps every 90 sec x 5 sets
*215-225lbs this week
225
+
AMRAP 12 min
3,6,9,12,etc….
Ground to overhead – 135lbs
Box Jump Overs – 24in
Toes to bar
*running back this tester since we were out playing Elmer Fudd last weekend
6 reps into the round of 18 on ground to overhead…..I am actually very happy here, I almost went with snatch for ground to overhead because fear of how the rack position would feel, however I got that pretty warmed up and it felt very manageable. I definitely could have gotten a better warm up for this today but I was in a position that I had spent a ton of time warming up and eating into my clock for needing to get started and get after it. My focus was intentional transitions. And if i needed to break be diligent about the breaks. GTO was attack in 3’s, fast singles for 3’s, and a short mini break. Where I am most pleased about this effort was, just under a minute left and I had finished my 15th box jump (which thankfully I also did my jumps on a soft box as I clipped the box and fell) I intuitively felt the only way to get back to the barbell was to go UB on the 15 TTB, and I decided that about 5 reps in and told myself don’t come down unless your hands fall off the bar, so powered through the 15 and had to attack the barbell, so I’m very pleased that I felt good enough to push/sprint the finish.
10/19 – OFF
10/20
I’ll start by saying nothing (well except maybe the muscle ups) when dealing with this shoulder has been over a 3, and nothing really in every day life effects it, it’s only in loaded positions. And in those loaded positions the pain/discomfort feels like it stems more from weakness than any actual damage.
Thoracic focus x 2 sets, rest as needed
6-8 controlled thoracic extensions over foam roller with hands behind head and elbows in front of face
Bottoms up KB high windmills x 4/side
Max Shank – Thoracic flow follow along
+
Shoulder focus x 2 sets, rest as needed
KB halos from tall kneeling x 4/direction, keeping midline tight to isolate movement at shoulders
Teacup rotations x 3/direction/side with a change plate
Prone lift offs with PVC x 5-6
teacup creates some discomfort. what I should’ve done was revisted them after being warmed up to see how it felt at that point.
+
Hip extension focus x 2 sets
Half kneeling diagonal stretch with 8 controlled breath cycles @ 2141 breathing tempo on each side
Reverse table top plank press ups with 8-10 sec hold at end range hip extension x 3-4 reps
Active bridge hold from GHD x 20-25 sec
*might need to place something on ground for hands to press into to find good tension. Try to push your hips UP into a long arch
+
A – Empty bar Burgener Snatch Warmup x 1 full set (3 reps/variation)
B – Squat snatch x 1/Hang squat snatch x 1 – new complex every 60-90 sec x 6
*by set, lets go 135*2, 145*2, 155*2
Hit all numbers
C – Snatch grip below knee yielding isometric hold x 15 sec @ 185lbs, new set every 2 min x 4
*shoulders back, posterior chain under tension, keep good posture
Holy cow 15sec feels a hell of a lot longer than you think when you are loaded in this position
+
AMRAP 4 min
4 line facing burpees
30ft HSW
*rest 2 min*
AMRAP 2 min
2 line facing burpees
15ft HSW
*mark off a 15ft lane. for the first 4 min, you’ll do burpees and then go down and back. for the 2 min, you’ll do burpees and then down 1 direction, then burpee again, and then back
Confidence and exposure are my current biggest limiters when being inverted. I should be flying through this one but instead I’m just trying to move efficiently and smoothly. Nothing hurts unless I lose a little control and then i get gun shy into getting back upside down. 4+4 and then 3+15