Monthly Archives: November 2025

11/7A – 1-arm alternating DB progressive depth power snatches x 10 reps, rest 2 min x 3 sets*lets do these at 40-50lbs and see how it goes. what i want you to picture here is catching a little lower into … Continue reading →

11/4 Shoulder prep from PT + Warm-Up: 2-3 sets: 30 sec Echo bike 30 sec Row 30 sec Ski Rest 30-90 sec *Increase pace each set near target working paces + Broken test EMOM x 16 1 – AMRAP Echo … Continue reading →

11/3 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 →

10/28 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 →