1/2
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 Away Pull-Ups: 15-20 reps, accumulated with a 2111 Tempo; break up as needed/for quality
C – Hanging Arch Body Upper Back Extensions: 4-6 reps w/ slow controlled eccentrics x 2-3 sets
D – Prone Banded PVC Lat Pull-Downs: 8-10 reps w/ slow controlled eccentric x 2-3 sets
+
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
*second movement from above vid
done
+
1-2 sets 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
6 controlled reps of sliding glide kips from bar anchored in rig
12 light dbl DB shoulder balboas from seated
done
+
EMOM x 16 (4x through)
1 – 16 cal row (finish sub 50 sec)
2 – 14 1-arm alternating DB snatches @ 50lbs
3 – 12 bar facing burpees
4 – Rest
This was a really fun emom—knowing I had the rest interval the idea of really pushing the pace was fun, wanted each set of burpee to be sub 30, and row around 44-47
1/3
Lat series
done
+
Echo bike 50 cals @ progressive intensity, warmup effort
done
+
For time
10-9-8-7-6 reps each
Dbl DB hang power cleans @ 50/hand
Dbl DB front rack squats @ 50/hand
into
5-4-3-2-1
Dbl DB strict presses
Strict pullups
8:47 – I had no plan for this, just kind of went into to see what would happen and probably should’ve had at least a little bit of a plan. I underestimated the grip issue carrying over from one set to the next on the first part, I even felt like I got a little dizzy, was a weird sensation. My grip and that weird feeling made me break on some of the hang clean as I was losing the grip and didn’t have a clean rack. Should’ve had a faster cycle time on the first 2 sets of the squat, sped those up after that. On the strict press, I never tried to do more than 3 in a rwo, just wanted to be smart and also didn’t feel super strong from the shoulder. On the first set of 5, i wanted to have a fast transition so did 3 singles to start. Did quite a few singles for those 15 reps, just playing it safe.
+
Tall kneeling ring fall throughs for controlled ROM – 4 sets of 6, rest as needed
done