11.4

Shoulder injuries suck, ask Ginny. We want to combat and help prevent these injuries.  Warm your shoulders up and protect them. Blackburn Exercises (Page 3 and 4) are great for rehab or prehab. So are Jobe's shoulder strengthening exercises and Y-T-W & L. The video below is basically a combo of all of those three programs, with a Ben Bergeron flavor. Pick and choose movements from these that work for you. Try to work something into your warm up that activates the shoulder and strengthens you rhomboids. Definitely do some version of any of these before you press or do overhead work. With this much volume, your shoulders (your body) can get sad if you aren't proactive at preventing injury. Protect your shoulders.

Oly Strength
1. Jerk behind the neck - 3 x 3 @ 75%, 3 x 2 @ 80% 90 sec rest
2. Push Press - 1 x 5 @ 75%, 5 x 2 @ 80%, 1 x 5 @ 80% 90 sec rest
3. Jerk Dip Squat (Video Here) 5 x 3 @ 90% (of jerk) 90 sec rest
4. Every 20 seconds for 1:40 mins, 1 Push press + 2 front squat at 185/125
                      During #4, do not drop the weight, rest in a rack position
                      The complex will be performed five times. 
                      One complex at each of these times: 0:00, 0:20, 0:40, 1:00, 1:20

Squat Strength
Back Squat 90 sec rest
1 x 5 @ 60%, 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 70%
Front Squat 90 sec rest
1 x 5 @ 60%, 1 x 5 @ 70%, 1 x 5 @ 75%, 1 x 5 @ 80%

WOD
Class WOD

Goat/Engine WOD
Strict 10 Minutes to:

            Find max Ground to Overhead with Strong Man Log 

                         (You had to know that was coming) Watch This to see the Viper Press

                         Drew's Log weighs 102#, someone will have to weigh Ginny's

Alternating Tabata Minutes for 6 Minutes
Even: 3 Ground to Over Head with Strong Man Log (152/112 ladies use metal plates here)
Odd: X
                  So...Even min are 30 seconds for 3 G2OH,
                  30 seconds for another 3 G2OH
                  Odd mins are 20 seconds of X, 10 seconds rest,
                  20 seconds of X , 10 seconds rest
                  If you have not used a log before before, get someone to help you and WATCH THIS

                  You can Lap it, Clean it, and then Jerk it. You can Clan and Jerk it. You can Viper Press.
                  Don't break yourself, Don't break the log, use good technique, be safe

X is your goat to pick, you can choose between
1. 7 unbroken TTB
2. 5 unbroken C2B pull up
3.6 Box jump (rest at the top of the box ONLY, bound out of the bottom)
4. ME kipping HSPU to a deficit (Drew)
5. 3 Muscle Ups
6. ME Double Unders

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