ACTIVATION

2-3 rounds, 30-sec rest between rounds.

• Bilateral shoulder flexion with wooden dowel – Keeping elbows close together (use band if required). Walk hands along wooden dowel, as wide as possible – 7 deep, slow breaths.

PREPARATION

2 rounds:

• Sleeper stretch – Avoid rolling completely onto side as this brings the shoulder forward, impacting stretch/positioning - 30 sec each side

• OH distraction using band – Wrapping band around wrist to avoid having to grip (we want to keep arm and shoulder fairly relaxed) - 30 sec each side

• Tricep smash with extension – Starting with BB near (but not on) elbow and working towards armpit. Experiment with elbow flexion/extension and shoulder internal/external rotation when tight spots found - 60 sec each side

3x 5+5 @50-55%

”Macho Man”

3 power Clean
3 Front Squat
3 Push Jerk

10 min to build to heavy complex
Then 10-15 emom @ 60-70% of heavy complex

3 rounds:
6 reps per leg
1. Stepping lunge, dumbbell (2020)
2. Pistol squat, negative version (6000)
3. One leg calf raise (2020)

LOAD

2-3 rounds, 60-sec rest between rounds.

Supported handstand + hinge – Maintaining trunk control and length throughout spine – 15 reps.

ACTIVATION

2-3 rounds, rest 60-sec between rounds.

Wall facing Ys + lift-off – Hands at clean or snatch width once overhead, depending on training focus – 7 reps.

PREPARATION

2 rounds

• Overhead chest smash with lacrosse ball – Roll from shoulder towards centre, along chest muscle. A larger ball would also be suitable - 30 sec each side

• Banded bully stretch – Band going over front deltoid. You can also tilt your head, looking up/down to tie your neck into the mobilisation - 30 sec each side

Rästi

LOAD

2-3 rounds, 60-sec rest between rounds.

Lateral DB raises – Lifting both arms to approximately shoulder height, palms facing down - 15 reps.