7/13
Part 1
CO symmetry full warmup protocol
Check – with the makeshift CO symmetry i have access too
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A – Empty bar burgener snatch warmup x 2 sets, rest 1 min
Check
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B – Slow snatch build, self directed in loading and movement comfort, but can follow something like this progression pending how it feels
Muscle snatch -> Power snatch -> OHS -> Hang squat snatch
Last week and this set up, I built up to 125 so today I wanted to use that it’s kind of a foundation to work off of so I did five sets at 115 across and used a structure of about E2M x 5
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C – (Seated snatch grip sots press + Stand to top + Lower back down slowly to box + Lower bar back to BTN rack) x 5 light reps, rest 2 min x 4 sets
*basically adding an OHS to each sots press rep, stay light and work positions
50
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6 sets for times, rest 90 sec bt sets
10 deadlifts @ 185lbs
15 chest to bar pullups
20 wallballs
*push the effort inside of each set a little higher than you usually would, slightly more aggressive with rest breaks and transitions
My CTB pull ups were a disaster today…i was a little intimidated with this workout because of the sheer volume of pull ups today and the lack of exposure. The good thing is my body/joints/tendons felt really good during and after. The bad is, man, I struggled with them. Forcing the transitions and minimizinig rest is great in theory but it pushed my positions to a breakdown point. I ended up dropping to 12-10-12 reps the last 3 sets as I ended up going to some singles in set 3. The struggle was going back to hollow from my arch from consecutive reps, when my heart rate was up and staying consistent in those positions was just not happening today. Time overall including rest was 20:38. Deadlifts were fine, i’m sure they played some role and of course wall ball had rest after it so fighting for the 20 UB was hard but that was more mental wanting to break it into 2 but i ot to rest after so WTF would I do that.
Part 2
Self-directed mobility
Covering a class for someone tonight so at the gym I will do some hanging and banded rotator work while walking around and coaching