Less is More Log

[tarmyg]

Made another try on 17.2 today and I really did not get close to accomplish what I wanted. 85 lousy reps, 15 reps short of my goal.

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells
SCORE: 85 reps

[tarmyg]

Tired as heck today! Was not easy to keep up the motivation. Played around with some very light snatches for 10-15 minutes and then ran an 18-minute EMOM. That was it!

Conditioning
EMOMx18
Min 1: 18 Calorie Row
Min 2: 15 Kipping HSPU
Min 3: 50 DU

[tarmyg]

Took a few days off as the body was saying no. Trying to eat some extra food today to see if I can get the body to drop the extra weight I still have. It's not much but it still needs to go. Today, during 17.3 it became profoundly clear that my calorie deficit, although very small, have made me lose strength. Could not get a 61kg Snatch up and my PR is 85kg.

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.
SCORE: 43 reps

[GirlyGymRat]

Listen to body. Don't risk injury.

Need rest? A short break?

[tarmyg]

Listen to body. Don't risk injury.

Need rest? A short break?

Took some days off and added a cheat day. Made all the difference!

[tarmyg]

Big difference in my workout today after I added a cheat day on Saturday. Tried hitting about twice my normal calories and think I got that pretty spot on.

1. CrossFit Open 17.3
SCORE: 48 reps

2. Snatch Pull
(90%/4)4 - 80Kg

3. Back Squat
(80%/4)3 - 120Kg, 110Kg

4. Gymnastics Conditioning
3 Rounds:
In a 2:00 window, complete:
1:25 of Assult Bike
Max Muscle-ups in remaining 35 seconds

5. Conditioning
For Time:
300m Row
10 Power Snatches - 30Kg
300m Row
10 Squat Clean Thrusters - 30Kg
300m Row
10 Power Snatches - 30Kg
Rest 2:00
300m Row
10 Power Snatches - 30Kg
300m Row
10 Squat Clean Thrusters - 30Kg
300m Row
10 Power Snatches - 30Kg

6. Midline
3RFT:
10 Strict T2B
20 Hip Extensions

[RaginCajun]

Now that is some work!!!

[tarmyg]

Been training as normal the last few days just not updated the log. Ran CrossFit Open 17.4 today and got a lousy 164 reps. I really should be able to push that one much more and I'll do my second try on Monday. Under 10% body fat now so closing in on my cycle I am going to run. Need about 2-3 more weeks and I should be able to start!

17.4
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups
SCORE: 164 reps

[GirlyGymRat]

Have u heard of this? Interested in your thoughts. Seems like a blend of cross fit and traditional lifting.

https://www.orangetheoryfitness.com/the-workout

[tarmyg]

Have u heard of this? Interested in your thoughts. Seems like a blend of cross fit and traditional lifting.

https://www.orangetheoryfitness.com/the-workout

I did see MuscleScience posting about it. Not only do I love it but I am ripping that one straight off implementing it in my studio that is launching in September here in India. Fantastic concept and their sale, work 1h burn for 36h are brilliant coupled with "Group Personal," I mean, "Group Personal" simply awesome.

But regarding staying lean, no way to compete with CrossFit, IMHO. Go in, work like a maniac, eat almost anything, repeat. I see more and more Physique competitors who are doing this in the offseason also to stay lean easier without having to be super anal about their diet; Steve Cook comes to mind as one of them.

[tarmyg]

Started eating at my maintenance level on Saturday. Well, Saturday was a cheat day as it makes returning to baseline that much easier. Already feeling stronger. I'll stay at maintenance for a week and then I am going to kick the shit out of this new cycle I am running. I ran another round of CrossFit Open 17.4 today and got 175 reps. I thought I could get closer to 190 but not there this year. Still, in an overwhelming lead in the Masters' Category here in India and with one workout to go, I am hopeful I'll nail that one. Next year, which was always the goal, I am hoping to qualify for the Regional Games in Asia, and it is not that far off as I am ranked in the top 50 in that group now.

"Open 17.4"
AMRAP 13:
55 Deadlifts (225/155#)
55 Wallballs (20/14#)
55 Calorie Row
55 Handstand Push-ups
SCORE: 175 reps

[GirlyGymRat]

I missed MS posts.

Appreciate your thoughts. This looks like something my schedule can accommodate. It's a little pricey.

I need to be in the right place b4 drop some coin for a month or so.

Marketing plan is amazing. Men at work who NEVER exercise and don't eat right are having great success. 70 lbs in 2 months....2 days a week and little change in diet. Easy peasy.

[tarmyg]

I missed MS posts.

Appreciate your thoughts. This looks like something my schedule can accommodate. It's a little pricey.

I need to be in the right place b4 drop some coin for a month or so.

Marketing plan is amazing. Men at work who NEVER exercise and don't eat right are having great success. 70 lbs in 2 months....2 days a week and little change in diet. Easy peasy.

This is a more real write-up of OTF: Orangetheory Fitness - Fitness & Workouts

[tarmyg]

Super short training today:

Conditioning
25-20-15-10-5: Hang Power Snatches (75/55#)
50-40-30-20-10: Sit-ups
100-80-60-40-20: Double-unders

[RaginCajun]

Started eating at my maintenance level on Saturday. Well, Saturday was a cheat day as it makes returning to baseline that much easier. Already feeling stronger. I'll stay at maintenance for a week and then I am going to kick the shit out of this new cycle I am running. I ran another round of CrossFit Open 17.4 today and got 175 reps. I thought I could get closer to 190 but not there this year. Still, in an overwhelming lead in the Masters' Category here in India and with one workout to go, I am hopeful I'll nail that one. Next year, which was always the goal, I am hoping to qualify for the Regional Games in Asia, and it is not that far off as I am ranked in the top 50 in that group now.

"Open 17.4"
AMRAP 13:
55 Deadlifts (225/155#)
55 Wallballs (20/14#)
55 Calorie Row
55 Handstand Push-ups
SCORE: 175 reps

go head with your bad self!!!

[tarmyg]

Back on track today but still feeling a bit off. Will be good to get back to a normal schedule after the CrossFit Open is over next week.

1. Clean & Jerk
60%/2 - 48kg
65%/2 - 52kg
70%/2 - 56kg
75%/2 - 60kg
80%/2 - 64kg

2. Clean Pull
(95%/4)4 - 78kg

3. Front Squat
(80%/4)2 - 88kg

4. Conditioning
3 RFT:
21/15 Cal Bike
15 Pull-ups
9 Burpees

[tarmyg]

Seeing some pus buildup under my calluses today and it looks like the infection I had in a finger is not gone. Will delay my cycle start and eat at maintenance for a while longer as I am sure this will be a round of antibiotics.

[tarmyg]

Went to my old gym today for some isolation movements. Chest, Biceps and Triceps. Took a little vanity picture at the same time.

[RaginCajun]

looking big, and lean!

well done!

[tarmyg]

The last workout of the CrossFit Games was announced this AM, and I did it first thing when I got in. Considering I suck at Double-Unders this was quite the thing for me :-)

10 rounds for time of:
9 thrusters, 95 lb.
35 double-unders
SCORE: 27 minutes 54 seconds

[tarmyg]

CrossFit Open is over for this year and I am officially ranked number 1 in the country in my Masters Class. Feel damn good about that one! In the top 60 in Asia and since I have done CrossFit for 284 days in total I am very pleased. I have a great setup with coaching starting tomorrow and going for one year and hoping to make it to the regional games in 2018 or at least I will 100% say I tried it with all that I am. Considering they only select 10 men from the Latin America, Asia, and Africa Regions combined it is going to be harsh to make it.

Logging will continue as normal starting Wednesday. Only one year to go :-) Always forward, never backward.

[tarmyg]

First day with a coach and in we are in a deload phase this week.

MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
Banded Shoulder Distraction – 1:00 Each Side
Front Rack Stretch – 2:00
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg
Pigeon Pose – 2:00 each side

ACTIVATION
Intro: 500-Meter Row (slow)
3 Rounds:
10 Chest Level Kettlebell Swings
7 Slow Air Squats
3 Inchworms
:20 second Samson Stretch each side
Outro: 500-meter row, increase tempo every 100m

Followed by…
Barbell Warmup (empty BB)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

AMRAP 25:
25 Calorie Assault Bike, 16 Power Cleans - 40kg
25 Calorie Assault Bike, 16 Power Cleans - 50kg
25 Calorie Assault Bike, 16 Power Cleans - 60kg
25 Calorie Assault Bike, Max Cleans in time remaining - 70kg

[tarmyg]

Thursday, normally a day I simply rest or hit my old gym for some isolation movements in chest and arms. As I got a coach now things have changed. I did hit up Snap Fitness for some isolation movements but I also had some things on schedule from my coach, mobility.

UPPER BODY
LATS - FOAM ROLL
TRAPS - LACROSSE BALL
PEC MINOR/BICEP - LACROSSE BALL
SHOULDER TO FLOOR
CHILDS POSE

LOWER BODY
QUAD/ADDUCTOR - FOAM ROLL
COUCH STRETCH
STADDLE POSE
PIGEON POSE
DORSIFLEXION (ANKLE)

[AKD_FitChick]

Really enjoyed your log. Very motivational. You look great in your vanity picture.

[NACH3]

Went to my old gym today for some isolation movements. Chest, Biceps and Triceps. Took a little vanity picture at the same time.

Looking great, t! Keep killin it brother! B/c that's all your doing is damn killin it!

[NACH3]

Tarmyg your work ethic is surely showing - and congrats on the ranking! I can see how the intensity would just melt fat create LBM - this thread is extremely motivational my friend!

[tarmyg]

Really enjoyed your log. Very motivational. You look great in your vanity picture.

Thank you! It's pretty funny how much better I look and feel ever since I a became less anal about my diet and combined that with a switch to CrossFit. Just fits my personality better.

Tarmyg your work ethic is surely showing - and congrats on the ranking! I can see how the intensity would just melt fat create LBM - this thread is extremely motivational my friend!

Much appreciated. It truly is insane amounts of work but it's paying off both in terms of appearance (which I care much less about these days) and in work capacity.

[tarmyg]

Need a couple days off so I did some mobility work today combined with a VERY light workout. Will pick things up on Monday after receiving this from the coach today:

FROM COACH:
April 3 – May 29
8 Weeks

It’s time to build the foundation. Announcing “Silverback”, our first training cycle of the 2018 season. In Silverback, we have the potent combination of two goals – Strength, and Durability. There is no substitute for raw power in athleticism. Yet with that raw power comes a responsibility. To take care of one’s body. To be strong is one piece. To be able to use it is another. When we increase our raw power *and* our ability to use it… we turn bulletproof. We’re moving better while we set personal records. We’re less injury prone, allowing us to train hard throughout the week. We increase our understanding of the simple, yet highly effective slow lifts – the squat, deadlift, and press. And, most notably… we become very, very strong. It’s a combination that results in the base of our training for the 2018 training season. This is our backbone – our foundation to an 11-month journey. And it all starts this Monday. Here’s to 2018, and becoming bulletproof.

“Silverback”
Weekly Template
Monday – Squat Waves + Squat Accessory + Midline
Tuesday – Strict Gymnastic Skills + Conditioning
Wednesday – Unilateral Strength + Pressing + Conditioning
Thursday – Rest Day
Friday – Repetition Squatting + Conditioning + Midline
Saturday – Olympic Barbell Cycling + Conditioning
Sunday – Rest Day

[tarmyg]

First Day of an 8-week strength building period. Quite obvious today legs are a bit less in shape than 5-weeks ago when the Open started. Will be sore tomorrow I am quite sure.

MOBILITY
Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
Foam Rolling: Thoracic (Upper Back) – 2:00
Pigeon Pose – 2:00 each side
Couch Stretch – 2:00 Each Leg
Ankle Flexibility (Dorsiflexion) – 1:00 each foot

ACTIVATION
3:00 Slow Bike or Row
1:00 of alternating Samson Stretches
2 Rounds of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats)
1:00 of Russian Baby Makers
2 Rounds of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats)
1:00 of10 Warrior Squats
Followed by…
Barbell Warmup (Empty BB)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses + Stretch
5 Stiff-Legged Deadlifts
5 Front Squats

PRIMER
3 Sets
6 Single-Leg Lateral Box Step Ups (each side)
50m Farmers Carry with DB’s or KB’s - 24kg

SQUAT WAVES
Wave #1
Set #1 – 6 Back Squats @ 96kg
Set #2 – 4 Back Squats @ 104kg
Set #3 – 2 Back Squats @ 112kg
Wave #2
Set #4 – 6 Back Squats @ 104kg
Set #5 – 4 Back Squats @ 112kg
Set #6 – 2 Back Squats @ 120kg
Wave #3
Set #7 – 6 Back Squats @ 112kg
Set #8 – 4 Back Squats @ 120kg
Set #9 – 2 Back Squats @ 128kg
10-Rep Front Squat
Set #10 – 10 Front Squats @ 85kg

BODY ARMOR
3 Supersets*
15 Romanian Deadlifts (moderate)
20 Pushups
25 Abmat Sit-Ups holding a 5kg plate or dumbell across chest
30 Banded Pull-Aparts

Following, in as few sets as possible:
50 Glute Bridges

Finished in about 95 minutes today!

[RaginCajun]

that is a lot of weight lifted sir!

[tarmyg]

that is a lot of weight lifted sir!

That it is :-)

[tarmyg]

MOBILITY
Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
Banded Shoulder Distraction – 1:00 Each Side
Front Rack Stretch – 2:00
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg
Pigeon Pose – 2:00 each side

ACTIVATION
500 Meter Row (slow), into…
3 Rounds:
10 Chest Level Kettlebell Swings
7 Slow Air Squats
3 Inchworms
:20 second Samson Stretch each side
Finish with a second 500-meter row, this time with a tempo…

Followed by…
Barbell Warmup (empty BB)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

PRIMER
3 Sets, Not For Time:
8 x Unilateral Dumbbell Presses from a Kneeling Position (each side)
30 Second Hallow Rock Hold

PUSH PRESS
4 Sets of 6, Same weight across - 50kg

UPPER BODY ACCESSORY
5 Sets, not for time:
10 Parallel Bar Dips
10 Ring Rows

“Optimus Prime”
AMRAP 7:
Wallballs – 9kg
EMOM starting on the 0:00, complete 7 Deadlifts (Max Wallballs in the remaining time after completing 7 deadlifts every minute)

[tarmyg]

Thursday so Chest and Arms day (a.k.a Isolation Movement Day!) and I quite literally thought the pump was going to kill me today. Just really managed to push it really hard today, much more so than in a while. On top of that, I have my mobility movements from the coach. All in all a good workout day!

NOTE: I signed up for the competition they are running on these forums. Just a dumbass move on my part as I 1. Will be traveling, 2. Are only focusing on strength and CrossFit, 3. Do not care what I look like at this moment. But hey, I signed up so got to live with that.

UPPER BODY
LATS - FOAM ROLL
TRAPS - LACROSSE BALL
PEC MINOR/BICEP - LACROSSE BALL
SHOULDER TO FLOOR
CHILDS POSE

LOWER BODY
QUAD/ADDUCTOR - FOAM ROLL
COUCH STRETCH
STADDLE POSE
PIGEON POSE
DORSIFLEXION (ANKLE)

[RaginCajun]

Thursday so Chest and Arms day (a.k.a Isolation Movement Day!) and I quite literally thought the pump was going to kill me today. Just really managed to push it really hard today, much more so than in a while. On top of that, I have my mobility movements from the coach. All in all a good workout day!

NOTE: I signed up for the competition they are running on these forums. Just a dumbass move on my part as I 1. Will be traveling, 2. Are only focusing on strength and CrossFit, 3. Do not care what I look like at this moment. But hey, I signed up so got to live with that.

UPPER BODY
LATS - FOAM ROLL
TRAPS - LACROSSE BALL
PEC MINOR/BICEP - LACROSSE BALL
SHOULDER TO FLOOR
CHILDS POSE

LOWER BODY
QUAD/ADDUCTOR - FOAM ROLL
COUCH STRETCH
STADDLE POSE
PIGEON POSE
DORSIFLEXION (ANKLE)

It is called most improved competition , so technically, improving strength will have to be looked as well as physique.

lacrosse balls hurt! i can feel all the lumps and tight thick tendons in my legs when using it. hurts like hell!

[MuscleScience]

I did see MuscleScience posting about it. Not only do I love it but I am ripping that one straight off implementing it in my studio that is launching in September here in India. Fantastic concept and their sale, work 1h burn for 36h are brilliant coupled with "Group Personal," I mean, "Group Personal" simply awesome.

But regarding staying lean, no way to compete with CrossFit, IMHO. Go in, work like a maniac, eat almost anything, repeat. I see more and more Physique competitors who are doing this in the offseason also to stay lean easier without having to be super anal about their diet; Steve Cook comes to mind as one of them.

I'm shredding weight like a mofo doing all this running and am getting really good at it. Really like Orange Theory's cardio aspect. I think once my knee feels more comfortable and stable I will also add crossfit back into my routine.

For two of my physique shows I was heavily into crossfit. It really helped me lean up and put a ton of mass in my legs, even though you don't show your legs. Lol

Also, been lurking on this log for awhile. Very impressive and has been a source of motivation in my own training. Thanks for sharing it all.

[tarmyg]

As temperatures are rising here in Bengaluru due to the summer and we work out in a shed type place with no AC it was a bit hot today, 34C (93.2 degrees) to be exact. It will stay like this until the middle of June before starting to cool down.

MOBILITY
Trap/First Rib Lacrosse Ball Mobilization
Foam Rolling: Thoracic (Upper Back)
Barbell Assisted Thoracic Opener
Wrist Stretches
Couch Stretch
Ankle Flexibility (Dorsiflexion)

ACTIVATION
3:00 Slow Bike or Row
3 Rounds:
3 Scap Retraction + 3 Strict Pull-Ups
6 Russian Baby Makers
9 Dowel Overhead Squats
12 AbMat Sit-Ups
20 second Samson Stretch each side

Followed by…
10 Warrior Squats

Followed by…
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Press + Stretch
5 Stiff-Legged Deadlifts
5 Front Squats

PRIMER
3 Sets, for Quality:
10 Cossack Squats (5 Each Side)
10 Waiter Squats (5 Each Side)

SQUAT
With a running clock:
Minutes 1-7 “On the Minute” – 2 Pausing Back Squats @ 63kg
Minutes 7-10 – Rest
Minute 10 – 8 Front Squats @ 61kg
Minute 13 – 8 Front Squats @ 63kg
Minute 16 – 8 Front Squats @ 66kg

"HAPPY HOUR"
3 Rounds:
12 Power Cleans @ 63kg
12 Chest-to-Bar Pull-Ups
12 Push Jerks @ 63kg
12 Toes to Bar

MID-LINE CASHOUT
Not For Time:
30-20-10:
GHD Sit-Ups
Hip Extensions

Completed for quality.

Today's temperature in a small picture :-)

[AKD_FitChick]

Great work!!


Sent from my iPhone using Tapatalk

[RaginCajun]

As temperatures are rising here in Bengaluru due to the summer and we work out in a shed type place with no AC it was a bit hot today, 34C (93.2 degrees) to be exact. It will stay like this until the middle of June before starting to cool down.

MOBILITY
Trap/First Rib Lacrosse Ball Mobilization
Foam Rolling: Thoracic (Upper Back)
Barbell Assisted Thoracic Opener
Wrist Stretches
Couch Stretch
Ankle Flexibility (Dorsiflexion)

ACTIVATION
3:00 Slow Bike or Row
3 Rounds:
3 Scap Retraction + 3 Strict Pull-Ups
6 Russian Baby Makers
9 Dowel Overhead Squats
12 AbMat Sit-Ups
20 second Samson Stretch each side

Followed by…
10 Warrior Squats

Followed by…
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Press + Stretch
5 Stiff-Legged Deadlifts
5 Front Squats

PRIMER
3 Sets, for Quality:
10 Cossack Squats (5 Each Side)
10 Waiter Squats (5 Each Side)

SQUAT
With a running clock:
Minutes 1-7 “On the Minute” – 2 Pausing Back Squats @ 63kg
Minutes 7-10 – Rest
Minute 10 – 8 Front Squats @ 61kg
Minute 13 – 8 Front Squats @ 63kg
Minute 16 – 8 Front Squats @ 66kg

"HAPPY HOUR"
3 Rounds:
12 Power Cleans @ 63kg
12 Chest-to-Bar Pull-Ups
12 Push Jerks @ 63kg
12 Toes to Bar

MID-LINE CASHOUT
Not For Time:
30-20-10:
GHD Sit-Ups
Hip Extensions

Completed for quality.

Today's temperature in a small picture :-)

Damn no A/C!!!

you can't order one and have it shipped to ya?

[tarmyg]

Damn no A/C!!!

you can't order one and have it shipped to ya?

This is a massive 5000sq place which is sort of open on the sides. No way AC could be installed even if I wanted to pay for it myself. Just got to suck it up :-)

[tarmyg]

I really was not in a mood for a workout today but ended up having a great one. For anyone interested the MOBILITY at the end, especially the bulletproofing of shoulders will be a darn staple for all my work going forward, or so I hope. That stuff was amazing!

MOBILITY
Foam Rolling: Thoracic (Upper Back) – 2:00
Medball Thoracic Opener – 2 Sets of 1:00
Banded Shoulder Distraction – 1:00 Each Side
Foam Rolling – Quads and Adductors – 2:00
Couch Stretch – 2:00 Each Leg
Pigeon Pose – 2:00 each side

ACTIVATION
3:00 Light Row
10 Samson Stretch Lunges (5-second hold in each)
2:00 Light/Moderate Row
10 Alternating Spiderman and Reach
1:00 Moderate Row
10 Russian Baby Makers
5 Slow Dowel Overhead Squats

Barbell Warmup (Snatch Variation)
With an empty barbell…
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Snatch Grip Presses
5 Snatch Grip Stiff-Legged Deadlifts
5 Overhead Squats

POWER CLEAN + POWER SNATCH
Every 30 Seconds x 12 Reps – 1 Power Clean @ 43kg
Rest 3:00
Every 30 Seconds x 12 Reps – 1 Power Snatch @ 35kg

"SANGRIA"
2 Rounds:
500 Meter Row, 21 Calorie Assault Bike
500 Meter Row, 21 Barbell-Facing Burpees
500 Meter Row, 21 Overhead Squats @ 43kg

RECOVERY BIKE + MOBILITY
15:00 Recovery Light Bike.

Followed by…
Samson Stretch, 30s each leg
Couch Stretch, 2:00 each leg
Pigeon Pose, 2:00 each leg
Banded Shoulder Distraction, 1:00 each
CFNE BulletProof Shoulders. (Video here)