038 : 019 Strength Endurance (shoulders)

One of the things we want to be mindful of while increasing efficiency, is not losing all the hard-won mass over the past few months. I don’t mean the bloat like most people mean, I’m talking about the 2-3 pounds of very functional tissue that we laid down while progressing our strength endurance. Recently I’ve felt a little behind in preserving it. The thing to remember with this style of training is that it doesn’t take much, and if you go too far it can throw off your other training. The meat here is the press. It should be heavy enough to require at least 2-3 minutes of rest. The last rep should be on the verge of failure. And if you don’t fail somewhere in this workout, you aren’t trying hard enough.

Prefatigue

1x Push up + 1x wall walk EMOMx5

Add one push-up and Shoulder CAR (1x each side) remaining time of each minute

2x 90-sec Shoulder CAR

PAIL/RAIL Int. Rotation of the shoulder

Internally rotated take-offs with load. (picture above)

Work:

3-4 x 8-12 Seated Shoulder Press AHAP (as heavy as possible)

then

2 sets DB oscillating bench till failure

rest 3-4 minutes

2 sets dips (full range) till failure (if less than 10 reps is possible, use a band to assist. If more than 30, add weight.