Monthly Archives: January 2026

1/28 Lat series 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 4-5, rest 60-90 sec x 2 sets B – Neutral Grip Strict Lean … Continue reading →

1/21 Lat series and shoulder flexion control + EMOM x 20 (4 times through) 1 – 5 shuttle runs 2 – HSPU play (experiment with kipping and strict and see how shoulders are feeling) 3 – 250m row 4 – … Continue reading →

1/19 Lat series 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 4-5, rest 60-90 sec x 2 sets B – Neutral Grip Strict Lean … Continue reading →

1/16 Lat series done + Shoulder iso’s and archer presses done + RC and scap activation done + 4 sets for quality (gymnastic strength work) 5-6 reps foot assisted ring dip eccentrics @ 32A2 tempo 20 sec chest to bar … Continue reading →

1/14 EMOM x 36 (6 times through) 1 – 13 cal bike erg 2 – 15 russian swings @ 24kg 3 – 13 cal row 4 – 15 wallballs 5 – 13 cal ski 6 – Easy bike erg (recovery … Continue reading →

1/13 2 sets, rest as needed Tall kneeling thoracic extensions against wall x 3-4 reps with 3 breath cycles/rep 2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side 1-arm KB snatch to high windmill x 3 reps/side – windmill … Continue reading →

1/12 Lat series 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 4-5, rest 60-90 sec x 2 sets B – Neutral Grip Strict Lean … Continue reading →

1/9 Lat series 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 4-5, rest 60-90 sec x 2 sets B – Neutral Grip Strict Lean … Continue reading →

1/6 A – Front squats @ 30X1 tempo x 5 reps, rest 2 min x 5 sets *little heavier than last week 200–200–205–205–215 – these felt really good and really strong and front rack is feeling 100x better, it’s still … Continue reading →

1/5 Lat series + 1-2 sets not for time (shoulder flexion ROM and control) 15 sec yielding shoulder flexion isometric  8-10 sec/side 1-arm overcoming shoulder flexion isometric  5/side overhead archer presses from standing 5 double overhead archer presses from standing … Continue reading →