Author Archives: admin

Miss these kind of grinding structural volume days. A – Axle bar front rack walking lunges x 20 steps, rest 2 min x 4 115 across B – Snatch grip single leg RDL x 8/side, rest 15 sec/2 min x … Continue reading →

Shoulder extension protocol positive update – I could actually hold a L-sit on parallettes today – probably about 10-12 seconds – could’ve held longer, but that was less about that point   + A – Accumulate 15 squat snatch singles … 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 Teacup rotations were a no go on the left, everything else felt good + … Continue reading →

Shoulder extension protocol + For starters this was an absolute shitty day of training. The only thing good was the shoulder extension protocol. No where near optimal sleep. Tried to go home and take a nap instead of training at … Continue reading →

AM AB 3 min @ 150 watts AB 3 min @ 200 watts AB 3 min @ 250 watts + (rest walk 2-3 min) AB 1 min @ 250 watts AB 1 min @ 300 watts AB 1 min @ … Continue reading →

Spent a ton of time in shoulder extension protocol which was good, but it forced me to cut my session short, but I will take it especially since this was the first day pushing it a little bit. A – … Continue reading →

Thoracic bridge flow x 5-6 min I’m actually able to get into better bridging, a week ago I was unable to support myself through the shoulder rotation on the left arm, now I can support without pain but it is … Continue reading →

AB 3 min @ 125 watts AB 3 min @ 175 watts AB 3 min @ 225 watts + Band pull apart super series (https://www.youtube.com/watch?v=BVehf-8FAxQ) do 8-10 reverse hypers between each movement) Done – should’ve loaded up the reverse hyper … Continue reading →

A – 12 min tumbling ‘play’ Forward rolls from squat + landing in squat x 8-10 Forward rolls from standing + landing in squat x 8-10 Forward roll out of a tripod headstand x 4-5 Diving rolls (alternating shoulders) x … Continue reading →

A1 – Clean pulls x 3, rest 30 sec 215-235-245-255-265 A2 – Seated box jump/step down x 1.1.1, rest 3 min x 4-5 sets pending speed on bar and springiness on box B – Depth jumps x 4, rest 2 … Continue reading →