11/3
Thoracic focus x 2 sets, rest as needed
6-8 controlled thoracic extensions over foam roller with hands behind head and elbows in front of face
Bottoms up KB high windmills x 4/side
Max Shank – Thoracic flow follow along
+
Shoulder focus x 2 sets, rest as needed
KB halos from tall kneeling x 4/direction, keeping midline tight to isolate movement at shoulders
Teacup rotations x 3/direction/side with a change plate
Prone lift offs with PVC x 5-6
+
Hip extension focus x 2 sets
Half kneeling diagonal stretch with 8 controlled breath cycles @ 2141 breathing tempo on each side
Reverse table top plank press ups with 8-10 sec hold at end range hip extension x 3-4 reps
Active bridge hold from GHD x 20-25 sec
*might need to place something on ground for hands to press into to find good tension. Try to push your hips UP into a long arch
+
A – Below knee hang muscle snatch x 2/Pressing snatch balance x 2/Sots press x 2 (elevate heels as needed or sit on box to get quality movement/positions for sots press), new complex every 1:30 min x 4-5 (stay very light on this complex)
Elevated heels on pressing snatch balance and sots press, i finished with a 35lb bar and it didn’t feel great in the sots press
B1 – Snatch grip below knee yielding isometric hold x 18 sec @ 185lbs, rest 30 sec
B2 – Snatch grip overhead walking carry with high knee march x 12 step, rest 2 min x 4 sets
Loaded this to 105 and held a 1 sec pause in the end range of hip flexion
+
Every 2 min x 6 alternating sets (3 of each)
Odd – 1 round of DT @ 155lbs
Even – 6 shuttle runs + 60 DU’s
In warm ups, the hang clean felt ok, i was very hesitant with it, but it felt ok, i just knew cycle time was going to be effected but i was going to go for it, i decided pretty early that I was going to opt for the burpee instead of going overhead. After the first hang clean on the clock, i caught it a little forward and it hurt, so I pivoted to 12 deadlift and 12 bar over burpee.