1.) Multidirectional medicine ball throws 4-5x10
2A.) Bottoms up KB clean & press x8-6-4
2B.) Band pull apart 3x20
3A.) 2KB Snatch 10-8-6-6-6
3B.) Weighted pullups 10-8-6-6-6
4.) Front squat 5x3-5
5.) Press 4x4
After our heavy pressing, we cut the weight down to just the bar and hung a 1 pood KB from each side of the bar with a light band and pressed it for a few reps to aid in stability and prehabilitation. This is great as a warm up before pressing, or a finisher after heavy lifting to increase the stability of the shoulder joint.
2A.) Bottoms up KB clean & press x8-6-4
2B.) Band pull apart 3x20
3A.) 2KB Snatch 10-8-6-6-6
3B.) Weighted pullups 10-8-6-6-6
4.) Front squat 5x3-5
5.) Press 4x4
After our heavy pressing, we cut the weight down to just the bar and hung a 1 pood KB from each side of the bar with a light band and pressed it for a few reps to aid in stability and prehabilitation. This is great as a warm up before pressing, or a finisher after heavy lifting to increase the stability of the shoulder joint.
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