TRACT — 09 - 11 - Strength endurance + Mob

Dec 16

Prep - Shoulder routine

Half-kneeling shoulder CARs - weighted

5 e/s

Shoulder Extension Lift-offs

5-8 e/s

Single-arm Ring Row Face Pulls

8 e/s

Behind the Neck Push-press

2 x 8-10 - focus on mobility, not load

Work -

Bench Press - 50-55%

2 x 25 - pause 5 sec every 5 reps - yes, complete 25 reps

Rest 3-5min between

Weighted Pull-up - neutral grip

4 x 3 - use an appropriate load

Accessory -

E4MOM - x 2-3

20 sec Pull-up Isometric - neutral grip

12 Db lateral raises

12-15 Db Incline Rear-delt Raises

12 Push-ups

Josh Nelson

THE RIFT — 09 - 12 - a capacity progression (kind of)