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)
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)
AMRAP in 3:
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