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12/30 A – Front squats @ 30X1 tempo x 6 reps, rest 2 min x 4 sets (build as you go, tempo is priority so leave plenty in the tank in terms of relation to max loading) 165–175–185–190 B1 – … Continue reading →

12/29/2025 (low volume C2B, shoulder stability, quick burner) EMOM x 5 3 wall walks (should be pretty easy here, use this to open shoulders up) I will say that “easy” is kind of relative term here. 3 was easy but … Continue reading →

12/22/2025 A – PC/PJ – 1 rep every 15 sec x 4, rest 2 min x 3 sets *185lbs 185 – also did 2 singles @ 205 just to see how it felt and felt pretty good, i was not … Continue reading →

12/20 (WICC) Event 3 – Another Pick in the Wall For time (22 min cap) 100 Wallball – 20lb, 10ft target 80 TTB (adjust to situps if you prefer) 60 Hang Power Cleans – 115lbs 40 Burpee Box Jump Overs … Continue reading →

12/19 (WICC, partial) Event 1 – Turboman 8 min Clock: 4 Attempts to find a 1RM Back Squat *One attempt every 2 minutes, starting at 0 *Bar starts preloaded *Each lift must be performed on the 0,2,4, & 6 min … Continue reading →

12/15/2025 Lat series if you want + A – PC/PJ – 1 rep every 15 sec x 4, rest 2 min x 3 sets *175lbs  Actually felt good and very low on the pain scale B – Back squat – … Continue reading →

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 →