Category Archives: Games Prep

shoulder extension protocol and hip movement quality + AMRAP 8 min 100 DU’s 50 seated shoulder press (empty bar) 25 toes to bar 1 + 76   Tried breaking up the press in the first round, rested too much but … 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 first time that teacup rotations have not hurt at all. Super encouraging   + … Continue reading →

Shoulder extension protocol with additions + A – Dead hang to inverted to tucked front lever, slow controlled movement with pauses after each transition to new position, rest as needed to accumulate 15 quality reps B – Parallette shoot throughs … Continue reading →

Shoulder extension protocol with additions from yesterday) + AMRAP 10 min 3 rounds of 5 ring MU (adjust volume/movement here as needed based on feel) 20 wallballs @ 30lbs into AMRAP row cals in remaining time 91   Finished couplet … Continue reading →

(add this to your shoulder extension protocol now that we are building more range/confidence…) Table top plank press ups x 5 reps with 5 sec pause at top of each Banded bird dogs x 5/side with 2 sec pause at … Continue reading →

AMRAP 12 min 10 cal row 10 thrusters (start at 75lbs, add 20lbs each round) 106   Tried to look many places to see if I could find my score from last year, but I could not find it. Last … 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 + A – Paused snatch x 1/Below knee hang squat snatch x 1/Squat snatch … Continue reading →

I got almost everything in, tried to get in and get everything done before Murph started. Shoulder extension protocol + A – Dead hang to inverted to tucked front lever, slow controlled movement with pauses after each transition to new … Continue reading →

There were plenty of positives today, but not the best overall output. But at the end of the day, I’m okay with some things. Shoulder extension protocol done + For time 15-12-9 deadlifts @ 225lbs 50ft HS walk (rest 10 … Continue reading →

3 sets Bent over plate shoulder extension – 5 sec hold at end range, then move into hip extension working on maintaining the angle of arms and torso KB drag through from front plank x 5/direction Light bottoms up KB … Continue reading →