Warm-up
Shoulder Prep
20 Kip Swings on Bar
10 Kip Swings on Rings
Landmine Row x 6/side x 2
Landmine Press x 10/side
Bear/Spider/Crab Crawl x 30ft forward and back each
Strength
3 Rounds of each for max weight:
100 ft OH Yoke Walk
100 ft Lateral Sled Drag Right Leg Dominant
200 ft Farmer’s Carry
100 ft Lateral Sled Drag Left Leg Dominant
Right into…
7 minute amrap:
3 Strict HSPUs
6 Alternating Pistols
9 Toes to Bar (straight leg kipping here)
Then…
Cool down and shoulder flush (crossover recovery would be ideal)
“
Full Range Competition Training 
Warmup: done
Strength:
Got close to 25ft on OH walk, then just did holds.
2 45s on lateral walk
35lbs on each end of the farmers carries bars.
Amrap: 7 rds+6pistols+2t2b
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Yolk @ 225/245/265
Sled 90/135×2
Farmer 45s/ 45s+5sx2
Conditioning: 5+3. All of this felt like absolute shit, and that’s about all I can say about that. Tough week, especially considering that it’s a transition week. Looking forward to a rest day.
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Warm up done.
A. Yolk: 225 (almost UB), 225 (UB, PR), 245 (broken many times, grinders through it though)
Lateral walks: 2 45s x1, 3 45s x2
Farmers carries: handles +90 X1, handles +100 x2
B. 7 rounds+ 3hspu +6 pistols + 4 toes to bar
Felt really good, pistols are always a struggle, but with my right shoulder bothering me, the HSPU felt great.
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Warm up: done
A1. Yoke 185, 225, 235(quit half way)
A2. 2-45’s, 3-45’sx2
A3. 50lbs plus handles X1, 100lbs plus handles x1 . 120 plus handles x1
A4. 2-45’s, 3-45’s x2
B. 8+3+6
Those t2b… Fun session with Alana
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OH Walks: 180/200/220#
*kept it super tight and relatively light in these. Trying to lock in a good overhead position and make that my default overhead position.
Lateral drags: 180/270/315#
*pushed these. Like this new movement.
Farmers carry: 115/145/165# in each hand.
*bueno
Met con: 7+3+6
*scaled to dragon flags here instead of ttb. Not much of a scale…these got really hard😳
Crossover symmetry cool down. Have been doing this everyday this week. Also have been adding a good amount of shoulder accessory work.
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