Week 1 / Day 4

Frontal & Transverse Strength - Pull & Rotate - Long Distance

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Tissue Prep

• SMR lats, triceps, IT band, adductors, calves: 1x10/each, slow passes

• SMR posterior shoulder/cuff (ball on wall): 1x10/each, slow passes

• Alternating ‘world’s greatest stretch’: 1x10/side

• Half-kneeling adductor rock-backs, 1×10/side

Mandatory Neck Training

• Off-bench plate neck flexion: 1x25

• Off-bench plate neck extension: 1x25

Dynamic Warm-Up

• Alternating lateral lunge + reach, 2×10/side

• Scap slides + mini-band: 2×10

• Band or cable shoulder complex: 2x25/each

  • External rotation, internal rotation, extension, horizontal abduction

• Plate or DB low-trap raise: 2x25

Elasticity & Deceleration

• Med-ball rotational scoop toss: 2×5/side

• Alternating med-ball chop: 2×5/side

• Alternating skater hops with med-ball: 2×5/side

Heavy-Implement Power

• Heavy double-arm KB clean & press: 3x3

• Landmine rotational clean to press: 3×3/side @ RPE 7

Functional Strength

• Weighted pull-up or chest-supported flared elbow DB row: 3x5

  • If weighted = 10% bodyweight

  • Optional accessory exercise = KB or DB goblet Cossak squat: 3x5/side @ RPE 7

Conditioning

• SkiErg: 5×1:00 on/1:00 easy

  • Damper moderate (5–6), nasal or controlled breathing on recoveries