AM
Mcgill big 3 for core stiffness and our old shoulder extension protocol to open up chest
+
A – Squat clean thruster – 1 rep EMOM until failure, start at 165 and add 10lbs/make
255 last successful lift – 265 was a good clean but couldn’t transition from my racking position to a good pressing positon
B – Single arm DB thrusters x 8/side, rest 45 sec/90 sec x 4 sets, build to challenging load
50-60-70-75
Couldn’t get 80 off of my left shoulder, trying to hold it in the rack position hurt slightly and couldn’t push pass the discomfort
C – Single arm half kneeling landmine OH press @ 31X1 tempo x 8/side, rest 30 sec/90 sec x 3 sets
+25
D – Single arm bent over band distracted DB row @ 31X1 tempo x 8/side, rest 30 sec/90 sec x 3 sets
70
Accidentally super setted these
PM
For time
Row 1k
50ft HS walk
50 Toes to bar
50ft HS walk
Row 1k
13:50
First row was around 3:4???
First handstand walk was 25ft out and 25ft back, unbroken out, would like to know how long I rested before kicking back up
T2b – 15-10-5-7-7-6 – 15 and 10 was a little aggressive as I was fighting to hold on the rest of the way, wanted to see what would happen if I gambled with a decent set in the beginning
Second hs walk felt better than the first but way slower and rest time was definitely more.
Someone jumped on my rower on the back end that I had set up, chose to set up the countdown because I Wanted to know my split on the back end. 3:33 – limiter here was my abs felt so tight when I went to lay back on try to take advantage of a big long stroke. This has happened before but it has been a while so I forgot and wasn’t mentally prepared for that feeling.