Shoulder Progressions II

Test rope-test in the start

• A) Single arm plank

3 x max time/side (ie 6 repeats of 30"-120")

• B) Spine 5-20 reps

Soft Rolling
Thoracic Extension on foamroller
(butt on the ground, OR hands OH on a barbell/KB)

• C) Scapula 5-20 reps

Scapula CARs
Scapular Circles on all Fours
Scapula HSPU
Scapular Lean Back Pull Up

• D) Re-test rope test

• E) AMRAP 15 min

25 m Farmer's Walk (AHAFA!!! Ie ridiculously heavy)
30" Dip Support (parallettes -> dip stn -> rings, external rotation)

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Variations can be made for the AMRAP

AMRAP 12 min

10 pullups
20 WB 9/6 kg
30 russian twists
40 walking lunges

Overhead Squat, heavy 3 R

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Post three heaviest successfull attempts.

Three rounds for time , 12 - 9 - 6 of:

*Squat Cleans (60/40)
*Muscle-ups

10-8-6-8-10

Front squat

2-3 reps in tank, not too heavy

Warm Up
2 rounds
2-3 min air bike (start easy, add speed) (last 20s on second round fast)
10/10 resisted hip flexor contraction
10/10 standing fire hydrant
10/10 supine side leg raises
20 controlled mountain climbers

Metcon
Air Bike
7 min @moderate/fast pace (+1-2rpm to 20min test avg rpm)
rest 1.5 min
3x1 min 45 s @fast pace (7-10 min pr pace, about 4-6 rpm more than mod/fast pr pace)
rest 45s bwn

Strenght
Military Floor Press 4x8-10reps @60-70% of 1rm bench press
rest 2-3 min bwn sets
Weighted Pull Ups 4x6-8reps (1-2 RIR) + 8-12 ring row right after
rest 2-3 min bwn sets

Optional accessory Work
3-5x6-10 double db bench press
3-5x12-16 alt hand bicep curls with dumbbells
3-5x20-30 weighted russian twits @5/10kg+ 10-15sec knee tuck hold on rings
rest as needed

Seated shoulder press 3x10

5 rounds

1) 3 Weighted Pull-Up
2) 4 Bench Press, AHAFA
3) 15-25 GHD Sit-Up

Go AHAFA, rest as needed. Scale if needed.

Rowing intervals
1x1000m row / moderate
1x1000m row / moderate
1x1000m row / fast
1x1000m row / fast

rest 3min between sets

Hip thrust 4x10 reps