Category Archives: Games Prep

11/17 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 →

11/14 AMRAP 4 min 3 elevated wall walks (hands go on top of 25lb bumper at wall) 7 deadlifts @ 185lbs 11 1-arm alternating DB hang clean and jerks @ 50lbs rest 1 min 2 + 4 & 2+1 – … Continue reading →

11/11 Warm-Up: 90 sec – Echo, Row, Ski @ 5/10 RPE – Get Sweaty 60 sec – Echo, Row, Ski @ 7/10 RPE – Start Breathing 30 sec – Echo, Row, Ski @ 9/10 RPE – Get Uncomfortable + “The … Continue reading →

11/10 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 →

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 →