APH-2025-037

Energy System: Mobility

Difficulty: Cultivation

Intention:

We’re back to the shoulders and adding some good old hypertrophy. As usual I had to scale this to make sure I can still grapple tomorrow. Over the past couple weeks, shoulder day before hard wrestling hasn’t been a great idea; but this is the last week of the program so I toughed it out.

We can still get some good training stimulus with isometrics, mobility, and flash pump.

Warm Up:

3 Rounds (not for time):

• Shoulder CARs x 3 / side
• Bear Crawl x 10m
• Backwards Bear Crawl x 10m
• Crab Walk

Work:

PAIL/RAIL Shoulder Internal Rotation

PAIL/RAIL Shoulder External Rotation

On 5:00 Clock:

• Seated Strict Press x 75
• Max Push Ups for remaining time

On 5:00 Clock:

• Double Overhead KB Carry x 60m
• Prison CARs for remaining time

Airplanes x 20

ISO Ramp Shoulder Internal Rotation

ISO Ramp Shoulder External Rotation

Results:

Austin:

• Seated Press [2 x 12#], Overhead Carry [2 x 30#]

Resource:

• Ollin BJJ Support, Movement 22