Row 10 min @ 145-160 BPM avg 160
Ski erg 10 min @ 145-160 BPM avg 150
AB 10 Min @ 145-160 BPM avg 151
A1. Straight Arm Front Dumbell Raises light weight 5 Reps w/ Palms to ground, Palms to cieling, Thrumbs to Cieling, Thumbs to Ground (Rest as needed btwn positions if neeed) x3 used 8lbs, felt good
A2. Chest supported Y’s T’s W’s 5 reps @ each letter focus on Scap retraction x3 used 3lbs, the w’s were tough for my right shoulder because it fatigued quickly
A3. Bent Over Reverse Dumbel Flies Thumbs to Cieling 10 reps x3 10lbs, felt good
A4. Seated Z Press 10 Reps with 3030 Tempo x3 put my compex on my right shoulder after the first set because I couldn’t get my scap to fire correctly. used 8lbs only
*Rest as needed btwn movements make sure you are well recovered and you aren’t using major movers here This is meant to target your rotator cuff musculature specificall. There shoulder be a pretty high nural drive into the tissue.

A. 1 Tempo Snatch Pull 5 Seconds into the Hips + 2 Hover snatches x20 Complexes @ 95-125lbs rest 2 min btwn complexes this was fun, used 95lbs for the first half of the complexes and 105lbs for the rest
B. Tempo Deadlift 5×5 @ x030 tempo rest 2-3 min btwn sets 175.185, 195, 205, 205
C1. Single Leg Back Extensions 10-12 reps rest 1 min x5 used the ghd, was a little harder to do on my left
C2. Barbell glute bridges 10-12 reps rest 1 min x5 can I add weight to the barbell if I do these again?
C3. Hamstring Curles on Low Rings 10-2 Reps rest 1 min x5 these were interesting, fun.
AB 12 Seconds @ 100%
Rest 2:30
x4 I enjoyed the short and sweet high power out put with a long recovery!