The work today is  focusing on pressing and stabilizing. Work the shoulder openers straight out of the gate 1-2 sets and focus on lat activity and pulling the shoulder girdle into the body with the lats and back not the traps and biceps.  At the same time this works on lengthening the bicep tendon to clean up some of that tendonitis junk we get from pulling so often.   After that we get into our rear delt warm up.  When you press you need to get these bad boys engaged or it is going to be bad at some point!  Don’t neglect the rear delts in warm ups or in accessory work or one day they won’t be there when you need them and that is a bad day indeed!!!

The metcon today introduces a db/kb/bb complex known as Curtis P.  You’ll learn to love him.  I would prefer to see this with a set of db’s working greater range of motion as well as an open chain movement forcing the shoulders to work even harder to maintain position.  The point is to go fast so the weight on the Curtis P’s shouldn’t be debilitating but is going to be spicy.   Enjoy!



Shoulder Opener (No Measure)

5 Reps of each:

Palms up Curls

Palm up raises

Thumbs up Curls

Thumbs up raises

Rear Delt Warm Up (No Measure)

3 Rounds

25 Rear Delt Flys

25 Side Raises


Internal Shoulder Distraction of Choice


Dynamic Effort Bench Press (9×3)

+25% Band Tension


Seated Dumbbell Shoulder Press (3x max reps)


Metcon (AMRAP – Reps)

3 Cycles

AMRAP in 3:

15 Burpees

Max Reps with remaining time of

Curtis P Complex.

Rest 2 minutes between cycles and use db or bb for the complex.
Curtis P = 1 power clean, 2 alternating lunges, 1 push press

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