12/12
3 sets new loaded shoulder prep
Paused DB pullovers from upper back on bench x 6 reps (2 sec deadstop pause at extension, control that position)
Progressive ROM Ab wheel roll outs OR Ring fall throughs from tall kneeling x 5 reps (start short and controlled, cover a little more distance with each one pending how it feels)
1-arm banded shoulder abduction x 6/side (1 sec deadstop pause at shoulder height
I had been doing ring fall throughs this whole time until today and went with ab weel as I got as far distance as you could get.
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Kipping and regular chest to bar pullup play, build a little volume from last week
Felt pretty good today so I did 3 CTB Butterfly EMOM x 5 into 5 Chin Over the bar butterfly EMOM x 5 – chin over felt great, if I went into a big arch then I could really feel that lat grab but the good thing is it felt good when making contact with the bar.
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AMRAP 9 min
3 dbl DB devil presses @ 50lbs
6 dbl DB box step overs @ 50lbs/hand
12 dbl DB thrusters
4 even….I knew I wasn’t going to have the thruster endurance to just hammer away here so I had to try and pace it intelligently from the onset, so I broke the step overs with 1 or 2 reps left, I tried to be very diligent in resting only a few seconds and I’m sure if I had video it got a little longer towards the end, but it was a focus. Thruster most of the time broke up into 3 sets, just felt the leg drive getting fatigued. One goal i had for whole workout was immediately going into the next movement as soon as I finished one.
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A1 – 10/side 1-arm elbow on knee DB ext rotation at slow tempo/light weight
A2 – 10 slow reps mini band distracted dbl DB front raises
A3 – 20 light dbl DB shoulder balboas from seated, rest as needed x 2 sets
done
12/13
Burgener snatch warmup empty bar, 1 time through
done
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A – Power snatch x 1 with 2 sec pause/hold in catch, new rep every 10 sec x 5, rest 2 min x 3 sets
*you decide loading, continued exposure
115–135–155 – I should not have done 155, for one, the 5th rep was really hard as I didn’t feel I had the power, and also was a little forward so I couldn’t get the 2 sec hold on the last rep at 155. All others felt great
B – Snatch balance x 1/OHS x 2/Hang squat snatch x 1/OHS x 1, new set every 90 sec x 5
*you decide loading again
75–85–85–95–105
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4 rounds @ strong effort
15 cal ski erg
15 toes to bar
15 wallballs
10:33 – for the first 3 rounds I broke up the TTB into 3 sets and tried to keep breaks consistent. Logistics of bar, anchored ski, and wall ball target made for longer transitions that cannot do anything about. Ski tried to stay over 1100, some dips under 1100, Went UB on last set of TTB, it’s just a unique feeling as I tried to not go into a huge kip as the lat feels ok, in this set up, 60 total TTB felt ok, but of course breaking it up the way I did definitely helped.
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C – Dbl DB RDL’s with hip banded setup x 12 reps, rest 2 min x 4 sets
35/h
D1 – Frog pumps x 35-45, rest 30 sec
40
D2 – Glute airplanes x 3/side for slow control, rest 90 sec x 3 sets
Did barefoot