250926

Upper Vertical Push/Pull

Warmup / Shoulder Prehab

- Serratus wall slides x10
- Prone Y-T-W (3s hold) x5 each
- Light row 2min

A) Pre-Fatigue

2 Sets

1. Half Kneeling Landmine Press ×12/arm
2. Scapular Pull-ups ×15

Rest 1:00

B) Intensity Superset

EMOM 20min:
1st – Weighted Chin-ups ×4–6 @21X0
2nd – DB Z-Press ×5–7 @31X0

C) Strength Balance / Finisher

2–3 sets:
1. DB Elbowing Row ×8/arm
2. Arnold Press ×8–10
3. Turkish Sit-up w/ Plate ×8/arm

Rest 2 mins

Cooldown

- Wall pec opener 1min/side
- Sleeper stretch 1min/side
- Overhead banded lat stretch 1min

Log and Additional Details

A1) 25# KB

A2) BW

B1) 15#

B2) 20#/each. Chose light due to shoulder injury. Was still too light

C1) 55#

C2) 30#/each

C3) 15#