042 : 024 The Quest S8E3 (shoulders) (Copy)

Posting this session in isolation doesn’t tell the whole story. The day before, Erin came up with a breather that everyone doing 165 Renegade Rows and 165 Deficit push-ups. Needless to say, doing this after had a profound effect, almost the opposite structure that we have been following by placing capacity up front and strength endurance after. Trevor and i had a conversation about how to adapt to heavier loads in sessions. He was having an issue with the heavy devil presses (like we all do). This is a strategy I used to get comfortable using the 70lb DBs for devil presses and also getting good other costly movements like ring muscle ups and deficit handstand push-ups. I’m far removed from those days but the structure still works so I thought we would explore it for some shoulder work over the next few weeks. Go HEAVY. make sure the weight on the last ladder is a bit scary, if you can’t finish it, you have a goal for next week.

Warm:

5x30/30 Rebound/Inchworm

3x10: Alt kick + SLDL + Lunge

Work

3x1-5 (1, 2, 3, 4, 5) reps Dumbbell Clean and press (push press when it gets heavy) That is 3 times through the 1-5 ladder. Use the same weight for the entire set going up in weight when you start the new ladder

Rest as needed, or work with a partner and alternate reps

then

3 rounds super set

8-5-3 Alt Seated Landmine Press

10-8-6 Lat pull down with 10-sec pause at the top between sets

rest as needed between

Finish

25x T’s, Y’s, and airplanes Do as many rounds as needed