Daily Archives: July 12, 2026

7/8 1 set, 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 + A … Continue reading →

7/6 Part 1 CO symmetry full warmup protocol + A – Empty bar burgener snatch warmup x 2 sets, rest 1 min + B – Slow snatch build, self directed in loading and movement comfort, but can follow something like … Continue reading →