Author Archives: admin

A – Banded clean grip deadlifts – 3 reps EMOM x 10 185 B – Power clean x 2 reps EMOM x 4 @ 155-175, 1 rep EMOM x 4 @ 185-205 175 – 205 C – Power snatch x … Continue reading →

shoulder extension protocol and hip movement quality + For time, 5-4-3-2-1 reps of Deadlifts @ 315 Power snatches @ 155 Box jumps @ 30in 3:53 The round of 3 sucked, that’s when the deadlift bar felt like it secretly went … Continue reading →

KB drag through from elbow plank x 5/side Banded face pulls x 10 Scap pushups x 8-10 Change plate teacup rotations x 3/direction/arm Done – shoulder started out a little irritated but got much better as I warmed up more. … Continue reading →

Shoulder extension protocol with additions + A – Dead hang to inverted to tucked ring tick tocks x 2-3/direction x 6 sets for quality, rest as needed 2’s B – Parallette shoot throughs x 3/direction x 4 sets (try to … Continue reading →

A – Banded clean grip deadlifts – 3 reps EMOM x 8 185 B – Power clean x 2 reps EMOM x 6 @ 155-175 175 C – Power snatch x 10 reps for time @ 95lbs, rest 2 min … Continue reading →

shoulder extension protocol and hip movement quality + AMRAP 8 min 100 DU’s 50 seated shoulder press (empty bar) 25 toes to bar 1 + 76   Tried breaking up the press in the first round, rested too much but … Continue reading →

KB drag through from elbow plank x 5/side Banded face pulls x 10 Scap pushups x 8-10 Change plate teacup rotations x 3/direction/arm 3 times through first time that teacup rotations have not hurt at all. Super encouraging   + … Continue reading →

Shoulder extension protocol with additions + A – Dead hang to inverted to tucked front lever, slow controlled movement with pauses after each transition to new position, rest as needed to accumulate 15 quality reps B – Parallette shoot throughs … Continue reading →

Shoulder extension protocol with additions from yesterday) + AMRAP 10 min 3 rounds of 5 ring MU (adjust volume/movement here as needed based on feel) 20 wallballs @ 30lbs into AMRAP row cals in remaining time 91   Finished couplet … Continue reading →

(add this to your shoulder extension protocol now that we are building more range/confidence…) Table top plank press ups x 5 reps with 5 sec pause at top of each Banded bird dogs x 5/side with 2 sec pause at … Continue reading →