2/7
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
Windmills still do not feel great on that side just feel weak pain is low but strength and mobility, it’s getting better
+
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)
Used the squat rack supported sots press
+
2x through burgener snatch warmup, empty bar
All external rotation movements felt good, ohs and snatch balance felt sore and very weak.
+
For time
15 dbl DB box step overs @ 50/hand
30 dbl DB front rack squats
60 row cals
30 dbl DB front rack squats
15 dbl DB box step overs @ 50/hand
8:14 – somewhat happy with this, I was overthinking the first half and how it play a role on the row….i wanted to get uncomfortable on the step overs but didn’t want that to take away too much from the row. Did 3 sets of the step overs but tried to keep my breaks short, about 5 sec….2 sets on squats, i thought about 3 but that the transition time would be too bad and take away way too much…row finished just over 3 minutes, stayed in the 1100’s for majority, probably should’ve gambled and got a huge chunk in the middle in the 1200’s but was afraid I would drop too much below 1100. 2 sets again on squats and right into 4 step overs right away, thought about breaking that one more time but self talk was why the fuck would you do that, even if you slow down a little it will be better than the break you will have so power through.
+
Additional midline support x 3 sets
KB hip to halos from tall kneeling x 10 alternating reps (5/direction)
KB drag throughs from front plank x 10 alternating reps (5/direction)
1-arm KB farmer carry x 100ft/side (minimal lean/twist)
26 on halo, 44 on drag through and 65 on carry