1/13
2 sets, rest as needed
Tall kneeling thoracic extensions against wall x 3-4 reps with 3 breath cycles/rep
2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side
1-arm KB snatch to high windmill x 3 reps/side – windmill is still tough and feels a little unstable and have to use my off hand to really trace my down leg to help with stability. But I can do it
+
2 sets, rest as needed
Thoracic bridge flow against wall x 3/direction
Alternating sky reaches from squat x 4/side
1-arm KB sots press from low seated x 5/side (rotate T-spine)
+
EMOM x 15
1-5: 3 power snatches 125–130–135–140–145
6-10: 4 power cleans 155–165–175–180–185
11-15: 5 hand release deadlifts 195–205–225–235–245
*build inside of each 5 min movement window, AND from movement to movement
All barbell work felt really good today and never really went out of a 7/10 rpe…..i will say, and i felt it a little in the c&j and it was a limiter, but my right shoulder just felt tight, and all knotted up. It wasn’t in pain, just felt like it didn’t have a ton of movement freedom even with all the activation work. I’m sure it was from all of Mondays work.
+
For time
15 clean and jerks @ 135
10 clean and jerks @ 175
5 clean and jerks @ 205
9:08 – the shoulder stiffness was definitely the limiter in the overhead work. The clean felt great, but lockout felt limited, and front rack for tng at the shoulders felt no limitations or pain there. Just didn’t trust myself with tng at the shoulder on the 205 barbell, but I took my time there and grinded throught it…i also will say i had no sense of urgency chagning weight from the 175 to the 205.
+
Additional midline support x 3 sets
KB hip to halos from tall kneeling x 10 alternating reps (5/direction) – 26
KB drag throughs from front plank x 10 alternating reps (5/direction) – 44
1-arm KB farmer carry x 100ft/side (minimal lean/twist) – 88 on the first set and that was a dumb idea and vowed to not do that again.