APH-2025-025

Energy System: Strength

Difficulty: Rebound

Intention:

Following the structure of previous weeks, we’re back to the shoulders. Per Michael’s assessment, I agree that sensitivity in the shoulders develops quicker than the hips (though probably slower than smaller joints).

As expected, the unilateral movements here emphasize “internal strength” or “stabilization” or “core strength” — if you want to call it that.

Of note on the seated clean and presses, my non-dominant hand completed more reps, but with much more fatigue. At the end of the time limit, my dominant hand had slightly fewer reps, but a lot more gas left in the tank.

In other words, if the load had been higher, we probably would have seen the revere difference in rep totals.

Warm Up:

15-10-5 each:

• Scapular CARs
• Elbow CARs (each side)

Shoulder CARs, 2 x 5 (each side)

PAIL/RAIL Shoulder Internal (each side)

PAIL/RAIL Shoulder External (each side)

Shoulder Flexion Snapback, 2 x 5 (each side)

Work:

DB Bench Press (neutral grip), 3 x 8

AMRAP / 3 minutes:

• Seated 1-Arm Clean & Press

  • Left [10# x 70, one break]
  • Right [10# x 65, unbroken]

DB 1-Arm Strict Press (articulate), 1 x 2 (each side)

Results:

Austin:

• DB Bench, 2 x 50#

• Seated Clean & Press

  • Left, 10# x 70 (one break)
  • Right, 10# x 65 (unbroken)

• Ariculated Strict Press, 25#

Resource:

• Ollin BJJ Support, Movement 14