20250703 - “Shoulder Armor”

Training Session Focus: Strict press work, core rotations, and stability stability stability development.

Warm Up:
2 Rounds
10 PVC Pass Throughs
10 Banded External Rotations
:30s Plank Shoulder Taps
5 Tall Kneeling DB Press
5 Inchworm to Cobra Stretch

Work:
1: Barbell Strict Press - 5x3@80-85%
2: Standing Rotational Slam Ball Throws - 3x6/6
3: Single-Arm DB Push Press - 3x6/6
4: Landmine Press + Rotations - 3x10
5: Hollow Body to V-Up Transitions - 3x10

METCON - 4x3:00 Rounds: “Overhead Flow”
10 Push Press (95/65)
12 Box Jumps (24/20)
14 Russian Twists (athletes choice)
Score is fastest round

Cool Down:
Wall Triceps Stretch - :30s per side
Shoulder Thread the Needle - :30s per side
Box Breathing in Supine Pose - 2:00