Category Archives: Games Prep

11/7A – 1-arm alternating DB progressive depth power snatches x 10 reps, rest 2 min x 3 sets*lets do these at 40-50lbs and see how it goes. what i want you to picture here is catching a little lower into … Continue reading →

11/4 Shoulder prep from PT + Warm-Up: 2-3 sets: 30 sec Echo bike 30 sec Row 30 sec Ski Rest 30-90 sec *Increase pace each set near target working paces + Broken test EMOM x 16 1 – AMRAP Echo … Continue reading →

11/3 Thoracic focus x 2 sets, rest as needed 6-8 controlled thoracic extensions over foam roller with hands behind head and elbows in front of face Bottoms up KB high windmills x 4/side Max Shank – Thoracic flow follow along … Continue reading →

10/28 3 sets shoulder primer, rest as needed Mini band wall clocks x 3/direction/arm Light dbl DB reverse flys from incline bench x 5-6  2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side 1-arm KB snatch to high windmill … Continue reading →

10/21 3 sets shoulder primer, rest as needed Mini band wall clocks x 3/direction/arm Light dbl DB reverse flys from incline bench x 5-6  2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side 1-arm KB snatch to high windmill … Continue reading →

10/17/2025 3 sets shoulder primer, rest as needed Mini band wall clocks x 3/direction/arm Light dbl DB reverse flys from incline bench x 5-6  2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side 1-arm KB snatch to high windmill … Continue reading →

10/10 (single) Triangle W3D2 EMOM x 9 1 – 30 sec echo 2 – 30 sec row 3 – 30 sec ski *intensity by set goes 70-80-90% + 5 sets 30 sec echo @ 67-69 RPM 30 sec echo @ … Continue reading →

10/6 Thoracic series As Supine wall squat with foam roller under tspine x 30 sec mobilization  1-arm thoracic bridge flow on ground (bear position to 1-arm bridge and back, move deliberately and controlled with breathing at end ranges) Thoracic extensions … Continue reading →

10/3 We got pretty lucky today, I had 2 cancellations so it made it possible to get in the AM&PM, other wise fridays will be hard to get in doubles generally speaking.  AM Triangle W2D2 EMOM x 9 1 – … Continue reading →

A quick preceding note that some of the details will be further expanded on in each piece. But based on feel from effort on Tuesday, I do feel in that cyclical aerobic type of work I do feel like i’m … Continue reading →