Category Archives: Games Prep

1/6 A – Front squats @ 30X1 tempo x 5 reps, rest 2 min x 5 sets *little heavier than last week 200–200–205–205–215 – these felt really good and really strong and front rack is feeling 100x better, it’s still … Continue reading →

1/5 Lat series + 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 … Continue reading →

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 … Continue reading →

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 →