Get on the heavier end for the DB strength piece but really emphasize shoulder blade control to keep those shoulders healthy and strong!



5 Seated Single Arm DB Presses (EA Arm)
(Sitting on the ground in an “L” position to work a little more stability)
10 Single Arm Bent Over (Parallel to the ground) DB Bent Over Rows with emphasis on setting your shoulder blades first…
* Work up to a tough set that you still have great mechanics without any early trap activation (4-5 sets total or so)

Don’t be surprised if focusing on setting the shoulder blades makes a normally lighter weight feel heavier, but take the hit now for more strength and less pain long term…



Workout should be steady and controlled trying to be near perfect on clean positions under fatigue…

5 Cleans from the Ground @ 70-75% 1RM
(These are REQUIRED to be singles… Don’t rush the set up or the start)
10 Front Squats @ 70-75% 1RM Clean
(REQUIRED to be done in TWO sets)
15 STRICT T2B (Strict Straight Leg or Bent)
* Smooth 15:00 AMRAP with emaphsis on consistent barbell mechanics and positions than rounds

Don’t get caught up on scoring today, but instead improve your abilities to execute near perfect/heavish lifts under fatigue…

Justin VanBeek

Written by: Justin VanBeek

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