Shoulder Strength All Around


“There are no shortcuts to any place worth going.” – Beverly Sills



Jordan Rapp, professional triathlete, and Ironman Champion!

Jordan Rapp, professional triathlete, and Ironman Champion!

Jordan Rapp is an amazing triathlete with a bit of a background story. In March 2010, while riding his bike he was victim of a hit and run which left him severely inujured. With multiple broken bones, several lacerations, and a severed jugular the immediate future looked bleak, let alone a long term future containing competition. Despite the extreme nature of his injuries he went through several months of recovery and returned to competition in August of 2011 in great style! He was victorious at Ironman Canada!

Article by Ironman on Jordan Rapp’s Accident and Recovery

Want to hear from the man himself? Check out his blog!





  • Stretching with PVC
  • 500m row
  • HSPU hold x 3
  • 8 American kettle bell swings @ 26lbs x 3
  • 5 3 second pause OH squats with PVC x 3


  • Maximum Effort (ME) Shoulder Press
  1. 45lbs x 10
  2. 65lbs x 8
  3. 85lbs x 6
  4. 105lbs x 3
  5. 115lbs x1
  6. 130lbs (Did not get)
  7. 125lbs x 1

Conditioning WOD:

  • 5 Rounds of: 7 OH Squat (135lbs/95lbs), 14 Push-ups, 28 Double-unders. *Scaled OH squats to 85lbs and double-unders to 84 single-unders.
  1. Time: 12:46.


  • Double unders.

Sorry, short post today. Monday morning and work needs caught up on. Maybe I’ll be back later to give you more of a breakdown of this morning’s session…if you’re lucky! I’d also like to throw in my two cents on the motivational quote. So much to do, so little time….




So I was supposed to bike tonight, but was exhausted. Listening to my body like I said I would and resting for the evening. I should have tried to get more than 4 hours of sleep last night. Tomorrow WILL be better! #doasisaynotasido


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