2/13
Lat series
+
Shoulder iso’s and archer presses
+
RC and scap activation
+
4 sets for quality (gymnastic strength work)
5-6 reps foot assisted ring dip eccentrics @ 32A2 tempo
20 sec chest to bar isometric hold at top of inverted BB row
20 sec HS hold for stack
8/side landmine meadows row
+
A – Accumulate 30 wall facing plate step ups, rest as needed
*try to do these in sets of 3-4, thinking about actively pressing down into the plate to elevate your body, this should allow for really strong scap activation and good awareness/strength. Can do from piked position as well if easier to control/manage
Started with wall facing and do 4, not sure if it was just getting into the movement pattern but I really felt quality dipped from rep 1 to rep 4, so I decided to go to pike position and quality felt 100% better. Almost felt too easy but just felt was a better base to start from
+
AMRAP 12 min
6 bar facing burpees
12 power snatches @ 75lbs
6 bar facing burpees
12 chest to bar
5+13 — did some reverse engineering of what kind of CTB volume i thought i could handle and might have sold myself short there, but the biggest limitation was the power snatch. I knew the heart rate response on that would be high so i broke that up in round 1, but after that i broke it up in 3 sets with as short of breaks as i could try to stay disciplined too but that was the hardest part of this piece. I broke the CTB in 7/5, except for finishing round 5. I knew i wasn’t going to get back to the pull up bar and knew time was ticking so i knocked out the full set of 12 and super stoked about that. This hurt really bad but was super fun. I knew it would hurt but it actually hurt more than I thought it would.