12/8
*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 4-5, rest 60-90 sec x 3 sets
B – Neutral Grip Strict Lean Away Pull-Ups: 20-25 reps, accumulated with a 2111 Tempo; break up as needed/for quality, https://www.youtube.com/watch?v=0cJgFXCDIR0
C – Hanging Arch Body Upper Back Extensions: 4-6 reps w/ slow controlled eccentrics x 3-4 sets, https://www.youtube.com/watch?v=vyhLLxyTX6E
D – Prone Banded PVC Lat Pull-Downs: 8-10 reps w/ slow controlled eccentric x 3-4 sets –
E1 – Sliding glide kips x 6-8 building intensity, rest 30 sec, https://www.instagram.com/p/BTWfJa2BvBw/
E2 – Mini band around wrists seal walk x 25ft forward and 25ft backwards, rest 1 min x 3 sets
+
A – PC/PJ – 1 rep every 15 sec x 4, rest 2 min x 3 sets
*155-175lbs
165 – i could’ve probably pushed the 175 today but I was feeling good and just wanted to clean that up and not risk anything.
B – Back squat – 4 sets of 10, rest 2 min
*same loading
250
+
For time
12 snatches @ 95lbs, rest 30 sec
8 snatches @ 135lbs, rest 60 sec
4 snatches @ 155lbs, rest 60 sec
8 snatches @ 135lbs, rest 30 sec
12 snatches @ 95lbs
7:33 – warming up I wa struggling with 155 a little which let to a little less confidence going into this piece. So I did singles on the snatches at 95 not having the confidence of how it would feel going into the other barbells. At 155, I rested a bit more than I should’ve but all except for the first single the other 3 felt really good. I attacked the back end much more aggressively and went tng on the 95 barbell
12/9
Gait prep
+
Easy effort 2.5k run (zone 2ish)
+
20 lateral burpees over erg
1000m row
*rest 60 sec*
15 lateral burpees over erg
750m row
*rest 30 sec*
10 lateral burpees over erg
500m row
*target of having the final round be < 2:20
rest 6 min x 2 full sets
2:11 (row at 1:45.7) — 2:14 (row = 1:46.8) – on the first set, I was feeling solid with the first row and the second one slowed a tick but not much. My goal on all intervals was to keep my burpee cadence high and sprint my burpee in the target round.
12/10
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
+
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
75×2 + 95×1
B – High hang power snatches x 2/OHS x 2, new set every 60 sec x 3
*105-125
2 @ 105 & 2 @ 125 – wanted an extra crack at that 125- I got a little bit of a heart rate spike.
C – Squat snatch – 1 rep every 30 sec x 6-8
*you decide loading, and also adjust to a power + OHS if needed to keep it strong and manageable on shoulder
135 – actually felt really good, but I will say, I definitely noticed an even smaller margin of error to not feel anything in my shoulder. Which that could definitely be a technique refining piece for sure but overall I felt pretty confident receiving in the squat and fairly stable.
+
For time
30-20-10 cal bike
60-40-20 wallballs
*bike erg preferable if its a good day for it, echo bike @ 80% cals if needed
8:33 – I almost misplayed my hand here. I split this session up in two so I could get on the bike erg, it was feeling good, the sun was shinning and as soon as I left from my “am” session I could see the dark clouds and wish I had planned my day just a bit different, lol. Like look at the weather app. So as I headed back to the gym it was much darker, colder and a light rain. So my warm up had to consist of everything but wall balls since those are done outside with the bay door open. Did take breaks on wall balls but tried to keep them short, didn’t have a target rep range but just tried to go drop and pick right back up.