Author Archives: admin

12/12 3 sets new loaded shoulder prep Paused DB pullovers from upper back on bench x 6 reps (2 sec deadstop pause at extension, control that position) Progressive ROM Ab wheel roll outs OR Ring fall throughs from tall kneeling … Continue reading →

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 … Continue reading →

12/5 3 sets new loaded shoulder prep Paused DB pullovers from upper back on bench x 6 reps (2 sec deadstop pause at extension, control that position) Progressive ROM Ab wheel roll outs OR Ring fall throughs from tall kneeling … Continue reading →

11/29 2 sets 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 … Continue reading →

11/28 3 sets new loaded shoulder prep Paused DB pullovers from upper back on bench x 6 reps (2 sec deadstop pause at extension, control that position) Progressive ROM Ab wheel roll outs OR Ring fall throughs from tall kneeling … Continue reading →

11/26 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 … Continue reading →

11/25 14 lateral burpees over erg 700m row *rest 60 sec* 12 lateral burpees over erg 600m row *rest 30 sec* 10 lateral burpees over erg 500m row *target of having the final round be < 2:20 rest 4 min … Continue reading →

11/24 *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 … Continue reading →

I did not have anything written for the day so was going to make an attempo at the hspu hell throwdown. Warming up with normal protocol and our shoulder openers things were feeling pretty good. I did a couple of … Continue reading →

11/21 3 sets new loaded shoulder prep Paused DB pullovers from upper back on bench x 6 reps (2 sec deadstop pause at extension, control that position) Progressive ROM Ab wheel roll outs OR Ring fall throughs from tall kneeling … Continue reading →