Strength WOD
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
B) Intensity Superset
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
B2) 20#/each. Chose light due to shoulder injury. Was still too light
C2) 30#/each