Shitty night sleep – was tempted to not even train due to sleep and stress but it was not a ton of work to go through and I felt ok
KB drag through from elbow plank x 5/side
Banded face pulls x 10
Scap pushups x 8-10
Change plate teacup rotations x 3/direction/arm
3 times through
First of all I could actually do teacup rotations – a little uncomfortable in some positions but I can do them
+
A – Squat snatch – 1 rep EMOM, start at 135 and add 10lbs every successful make, build to tough single for the day, not a 1RM, no sloppy reps
205
Was smart and called it here. Pull felt good on all, felt a little weak overhead. 205 was a little forward and felt that 215 would’ve been sloppy
B1 – Knee tucks from elbow front plank with feet in low rings x 8-10
fun
B2 – Bridge hamstring curls with feet in low rings x 8-10, rest 1 min x 3 sets
sneaky
C1 – Sumo deadlifts x 8-6-4-2, rest 90 sec
205 – 235 – 265 – 295
These were pretty conservative but hammies were a little snuck up on with the hamstring curl –
C2 – Band assisted L-sit from floor x 10-15 sec, rest 90 sec x 4
good
D – CO symmetry full, add in 10-15 sec straight arm ring support hold between each movement
Ring support felt pretty good.
I don’t’ want to get to far ahead of myself but I’m predicting in 2 weeks that we will be closer to 90/95%