12/15/2025
Lat series if you want
+
A – PC/PJ – 1 rep every 15 sec x 4, rest 2 min x 3 sets
*175lbs
Actually felt good and very low on the pain scale
B – Back squat – 4 sets of 12 @ 250lbs, rest 2 min
Much better than last week but still, yuck – i did have a better breathing cadence today and I do felt that made this much better than I was thinking it was going to be.
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EMOM x 20
1 – 4 power snatches @ 135-155lbs
2 – 8 front squats @ 135-155lbs (whatever you used for snatches)
3 – 12 kipping HSPU
4 – 16 GHD situps
5 – Active recovery echo (keep above 50 RPM)
135 with the barbell, hspu was about a 1 or 2 on the pain scale, but more an annoying discomfort than a full fledge paiin. And I do not like the ghd machine that i have access to on this day
12/16
Gait prep
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Easy effort 2.5k run (zone 2ish)
+
4 rounds
10 lateral burpees over erg
500m row
rest 1 min bt rounds
*have both of the last two rounds of this set be < 2:20
2:18–2:15
+ (rest as needed)
3 rounds @ 95% of target finishing effort
10 lateral burpees over erg
500m row
rest 45 sec bt rounds
*have both of the last two rounds of this set be < 2:20
2:18–2:18
+ (rest as needed)
2 rounds @ 95% of target finishing effort
10 lateral burpees over erg
500m row
rest 30 sec bt rounds
*first round sub 2:20, then PUSH on the last one PUSH???? I felt my burpee might have slowed down a little on the very last one but i really pushed the row, might have kicked a bit too early but I at least felt like I stayed with a high output on determination.
2:19–2:15
Some of the transitions were not as clean as they could’ve been, i was so worried about speed and getting up to row pace that I might have lost a second in the transition just because I was hurry up and go mode instead of smooth is fast
12/17
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 flexion isometric (can start this at the lower angle and then go on bench for second set)
5/side overhead archer presses from standing
5 double overhead archer presses from standing
*second movement from above vid
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1 set not for time (post shoulder/OH position prep)
6/side 1-arm elbow on knee DB ext rotation at slow tempo/light weight
6 slow reps mini band distracted dbl DB front raises (light DB’s, don’t judge the vid, just making sure you knew what it was)
6 controlled reps of sliding glide kips from bar anchored in rig
12 light dbl DB shoulder balboas from seated
+
A – Light high hang muscle snatches x 2-3 reps, new set every 60 sec x 3
*all around 75-95lbs
75–95–95
B – High hang power snatches x 2/OHS x 2, new set every 60 sec x 3
*105-125
105–125–125
C – Squat snatch – 1 rep every 30 sec x 8
*first 4 @ 135, then build to 145-155
4 @ 135–145–155–155–155 – wasn’t the smoothest day with the barbell in my hands but the weight felt really good. Probably should’ve done more reps at 145 but every was feeling good and i was getting a little greedy.
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EMOM x 16
1 – 30 sec power cleans @ 155lbs 6–6–6–7
2 – 30 sec BBJO @ 24in 7–8–8–8
3 – 30 sec wallballs 15–15–15–15
4 – 30 sec DU’s 58–50–58–58
Just tried to stay really sustainable, still pushing the pace but not trying to have any drop off
+
EMOM x 12
1 – 30 sec row cals 9–9–9
2 – 30 sec wall walks 3–3–3
3 – 30 sec kipping chin over bar pullups 12–14–15
4 – Rest
Shoulder felt very irritated today, it’s still progressing slowly but was more achy today than just pain. Also the pivot on the BBJO made my knee achy too….just a cold day and excited for a rest day and big fuel day