"Shoulder Complex"

Warm Up (3 Rounds):

40 seconds each move:

  • 1) Row
  • 2) Bradford Press with PVC
  • 3) Mountain Climbers on Sliders

Strength (Every 30 Sec for 3 Min):

  • Shoulder Press (95/65/45)
    * 2 Reps every 30 sec for 3 min *

Then...

  • Push Press (95/65/45)
    * 3 Reps every 30 sec for 3 min *
    * Use the same weight for both moves *
    * Scale weight up or down as needed *

Then...

  • Weighted Chin Ups (1,1,1,1,1)
    * Sub Negative Chin Ups 3 to 1 if needed *

Skill (5-10 Minutes):

Spend some time working on your Hang Clean and find the right weight for you.

Met-Con (8 Minute Ladder):

95/65/45:

  • 3 Hang Clean
  • 3 Bar Over Burpees
  • 6 Hang Clean
  • 6 Bar Over Burpees
    * Sub Deadlift High Pull with a KB for Hang Clean if needed *
    * Add 3 reps every time until time is up *

Cash Out (1-10):

  • Sit Up
  • Russian Twist (Over & Back is 1)

Mobility (NFT):

  • Banded Shoulder Distraction
  • Foam Roll (Hips/Lats/Quads)