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 time that teacup rotations have not hurt at all. Super encouraging
+
A – Squat snatch from blocks above knee – find tough single
200 – felt I had more but was getting a little forward on me.
B – Squat snatch from blocks above knee – 5 reps for quality at 85% of best load from A, rest 90 sec
170 – these felt great. I would love to do more work from the blocks. Also fine tuned that above the knee position here
C – Front squat find an 8RM from the floor in 3 sets
245
I wanted more, but the struggle was on keeping the elbows, back engaged in the last 2 reps
C1 – Sumo deadlifts x 5,5,3,3, rest 90 sec
315-335-365-375
375 was slow and wasn’t sure I was going to break gravity
C2 – Band assisted L-sit from floor x 20-25 sec, rest 90 sec x 5
20s and a few milk seconds each time
(So I just started skimming through “overcoming gravity” and was reading about compression in midline exercises and that made me hyper focused on this today)
D – CO symmetry full, add in 10-15 sec straight arm ring support hold between each movement
done
Weekend note – there is a 95% change that I will not be able to train at all on this coming Saturday