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.

Day off

LOAD

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

DB pec fly – Aiming to keep slight external rotation at shoulder (palms up), very slight bend in elbows if required. Full range is reached once stretch is felt in chest/arms – 12 reps, 5 sec eccentric.

ACTIVATION

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

Wall shoulder hinge – Hands at shoulder height, pressing into the wall. Bending at the hips until your arms are either side of your ears. Feeling stretch in front of shoulders/chest. Avoid shoulders lifting towards ears – 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

Complete as many rounds as possible in 15 mins of:
3 Wall Walks
9 kipping Pull-ups
15 Wall Balls@ 9/6 kg,

Extra:
3x 20 banded lat pull down, rest 60s

Kyykky 4x1x80%

Penkki 2x5x70%

SJMV 3x6x50-55%

Ojentajat kumpparilla/taljassa 5x30

Maastaveto 4x1x80%

Pendlay Row 5x5
Seal Row 5x10
Yhden käden soutu 5x20 / käsi
-valitse yksi, vaihtuu viikottain

Sivutaivutus 4x20 / puoli

Maastaveto 2x6x75%

Pystypunnerrus 5x5x70%

-pystärin maksimista

Kapea penkki 3x12x60%

Etuheilautus yhdellä kädellä 4x15 / käsi

Day off