APH-2025-008

Energy System: Strength

Difficulty: Cultivation

Intention:

Here we start to build on the mobility work, again circling back to the shoulders, and adding a strength / hypertrophy component. As is often the case, the load makes a huge difference, so it’s up to you to choose what’s appropriate based on what you’re recovering from (yesterday) and what you’re planning to produce (tomorrow).

[results in brackets]

Warm Up:

Bike x 10 min [89 calories]

3 x 5 Shoulder CARs

3 x 5 Scapular CARs

3 x 5 Prison CARs

PAIL/RAIL Shoulder (internal and external)

Work:

EQI Shoulder (internal)

EQI Shoulder (external)

Then, 30-20-10 of each:

Lateral Shoulder Raises [2 x 5#]

Front Shoulder Raises [ 2 x 5#]

Rear Delt Fly [2 x 5#]

Then,

1 x 75 Strict Press [35#]

*on each break, rest for 30 seconds, then do 10x power jerk from behind the neck, rest 30 seconds, and continue.

Then, finish:

EQI Bicep Curl x 1 each side

Resources:

• Mobility Movements