A1 – Straight leg liftoffs from seated x 5-6 with feet touching and 5-6 from straddle position (place hands on ground as far back as needed to get some good movement/clearance)
w/feet touching I can get good clearance and have my hands around my knees, cannot say the same for the straddle position
A2 – 90/90 shin box drive to pseudo half kneeling with controlled negative x 3-4 reps/side, rest as needed x 4 sets
done
B1 – Sled drag 50ft with feet in straps, small steps, moderate loading, rest 30 sec
Did on the rubber mats so it changed the amount of load I could use
B2 – Alternating single leg V-ups x 16 (8/side), rest 90 sec x 3 sets
Got better as I went
C – Bar MU cluster – 3.3.3, rest 15-20 sec bt clusters, 3 min bt sets x 3 sets (27 total reps for the day)
Glad I hadn’t lost the ability to do these. Wasn’t very consistent. Some were good some were ok but was nice to get back in the movement pattern
+
EMOM x 12
Min 1 – 16 1-arm alternating DB snatches @ 50lbs
Min 2 – 8 dbl DB hang squat cleans @ 50/hand
Min 3 – 12 chest to bar pullups
Min 4 – Rest
I completely underestimated how potent this was going to be and being a little grippy. First 2 sets of c2b felt great, next set felt a little forced
+ (rest as needed between EMOM’s)
EMOM x 12
Min 1 – 16 1-arm DB hang clean and jerks (8/side then switch)
Min 2 – 10 dbl DB front rack squats @ 50/hand
Min 3 – 12 chest to bar pullups
Completely considered the rest as needed be a couple of hours but didn’t feel like warming up all over again. This was a complete mental challenge in the fact that I wanted a min 4 rest, first set of c2b was not good and was afraid that this wasn’t going to go well. After that set I thought about modifying it, and then when I looked and realized I still had 10 more seconds to rest i thought you got this. C2b got better and just had to toughen up. My hands were getting sensitive but I was just being a baby. After all said and done, good mental victory for the challenge this second piece was.