Warm-up:5 minutes with a trigger point ball to the t-spineWorkout:“Nate”Complete as many rounds in twenty minutes as you can of:2 Muscle-ups4 Handstand Push-ups8 2-Pood Kettlebell swingsPost rounds completed to comments.Cool-down:10 minute shoulder intensive stretchingPowerlifting:10 minutes of Kettlebell practice (TGU, swings, snatches, goblet squat, etc…)Sumo deadlift 6 x 2-3 @ 21×1; Rest 3:00Hang power snatch 2 every minute on the minute for 10 minutes. These must be quick and as close to perfect on form as possibleA1: Kettlebell sumo deadlift high pull 4 x 10; Rest 20 secondsA2: Kettlebell swings 4 x 20 heavy; Rest 2:00GHD sit-ups 3 x 20; Rest 60 secondsBen Wiley on Fight Gone Bad 6 – video [wmv] [mov]
Anatomy of the shoulder
