Monthly Archives: November 2025

11/26 1 set not for time (shoulder flexion ROM and control) 15 sec yielding shoulder flexion isometric (start low tension, can go heavier band if setup isnt too sketchy and you can stay in control) 8-10 sec/side 1-arm overcoming shoulder … Continue reading →

11/25 14 lateral burpees over erg 700m row *rest 60 sec* 12 lateral burpees over erg 600m row *rest 30 sec* 10 lateral burpees over erg 500m row *target of having the final round be < 2:20 rest 4 min … Continue reading →

11/24 *optional lat series that you can add into the shoulder prep as you see fit A1 – Lax ball/theragun smashing into armpit/lat x 30 sec/side, rest 30 sec A2 – Hanging scap circles x 4-5/direction + Scap pullups x … Continue reading →

I did not have anything written for the day so was going to make an attempo at the hspu hell throwdown. Warming up with normal protocol and our shoulder openers things were feeling pretty good. I did a couple of … Continue reading →

11/21 3 sets new loaded shoulder prep Paused DB pullovers from upper back on bench x 6 reps (2 sec deadstop pause at extension, control that position) Progressive ROM Ab wheel roll outs OR Ring fall throughs from tall kneeling … Continue reading →

11/19 2 sets not for time (shoulder flexion ROM and control) 15 sec yielding shoulder flexion isometric (start low tension, can go heavier band if setup isnt too sketchy and you can stay in control) 8-10 sec/side 1-arm overcoming shoulder … Continue reading →

11/17 2 sets not for time (shoulder flexion ROM and control) 15 sec yielding shoulder flexion isometric (start low tension, can go heavier band if setup isnt too sketchy and you can stay in control) 8-10 sec/side 1-arm overcoming shoulder … Continue reading →

11/14 AMRAP 4 min 3 elevated wall walks (hands go on top of 25lb bumper at wall) 7 deadlifts @ 185lbs 11 1-arm alternating DB hang clean and jerks @ 50lbs rest 1 min 2 + 4 & 2+1 – … Continue reading →

11/11 Warm-Up: 90 sec – Echo, Row, Ski @ 5/10 RPE – Get Sweaty 60 sec – Echo, Row, Ski @ 7/10 RPE – Start Breathing 30 sec – Echo, Row, Ski @ 9/10 RPE – Get Uncomfortable + “The … Continue reading →

11/10 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 … Continue reading →