10-12 min of thoracic bridge flow work and active hanging from double and single arm+
Standing banded hollow pullthroughs x 5
Teacup rotations x 3/direction/arm
Belly to wall HS hold 15-20 sec
rest as needed x 3 sets
+
In a 45 sec window
5 burpees
2 squat snatches
rest 2:15 x 4 sets (score is load on the bar for last successful snatch double)
200
I was amazed in the scenario how much the few burpee effected my thought process of lifting technique.
+(rest as needed)
For time, 45-30-15
OHS @ 75lbs
Row cals
(rest 5 min)
For time, 30-20-10
AB cals
Burpees
10:13
9:06
In the OHS did 27/18, 30 UB, 15UB
In my OHS, i was slow and deliberate, I left no risk for any of the reps being not full extension as the weight was so light, I know this sacrificed some overall time, and added time under tension as well. In this scenario and approach i might have been better taking one extra break in the 45 and one in the 30, just to allow for a more powerful row, don’t exactly remember row times but was consistently holding upper 1100’s.
In the AB burpee, the set of the 20’s sucked the life out of me.
The thoracic bride flow and banded/teacup/hs hold warm up was great prep