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
Done – shoulder started out a little irritated but got much better as I warmed up more.
3 times through
+
A – Muscle snatch x 3/Pressing snatch balance x 3/Tall snatch pull under x 3, new complex every 2 min x 6 (light load)
Started @ 75, very very slow build
B – Slow pull squat snatch – new rep EMOM x 8, light load. 4 count from floor to power position then finish
95-115-125 – 145 – holy cow this was nasty on the hammies
C – Squat snatch – new rep EMOM x 4, moderate load, just slightly heavier than B, keep quality high
165 across
D – Front squat find a 5RM from the floor in 3 sets
225 – 255 – 275 – on the 275 didn’t count the squat clean as one of the reps
E1 – Sumo deadlifts x 4,4,2,2,1, rest 90 sec
315-325-335-345-350
Holy shit this felt so heavy today, had much bigger aspirations after last week, but it was so slow off the ground today
E2 – Stir the pots on swiss ball x 6/direction, rest 90 sec x 5
Had to do with med ball
F – CO symmetry full, add in 10-15 sec straight arm ring support hold between each movement
Done