8/3
Part 1
Thoracic drills + Banded activation with your Macgyver setup
+
A – Empty bar burgener snatch warmup x 1 set
done
+
B – Muscle snatch x 1/Hang muscle snatch x 1/OHS x 1, new complex EMOM x 3 @ light load
85
C – Power snatch x 1/Hang power snatch x 1/OHS x 1, new complex EMOM x 3 @ light to mod load
115
D – Hang squat snatch x 2, new complex every 90 sec x 5
*keeping this as is but with slightly more rest, seeing if we can hold a little more loading across the sets this week
130-135-135-135-135-140
+
E – Squatting sots press x 2-3 reps, rest 90 sec x 5-7 sets as needed to achieve video diary needs
Sots press work 3_8_2026 – I was very curious about my positions – first set was very grindy but heavier than I have been going and on the 2nd set on I wanted to try to go into an overhead squat first, lower the bar to my back from that position and go into it. I look like a whole different dude. I was curious if there is something you have seen from this scenario that is nervous system related, positional related? I mean i know i’m getting healthier and we’re improving those positions but it shouldn’t be that much that quick
+
3-4 sets for quality on the chest to bar pullups
15 cal ski
8 1-arm alternating DB snatches @ 60lbs
15ft/side 1-arm DB OH walking lunge @ 60lbs
15 chest to bar pullups (maybe we shoot for 6-5-4 here with an eye towards sustainability)
rest 3 min bt sets
3:00-2:49-2:56-3:06 – I almost didn’t do the 4th set, but I wanted the volume so I backed off the intensity a very slight touch and I finished very close to calling these sustainable bouts. For the most part I pushed the ski +1200 cal/hr, the 60 was heavy enough I couldn’t fuck around and wasn’t consistent with smooth step through lunge steps on every one, the one thing I made sure of was to get my set of 6 pretty quickly after finishing my last lunge. Not ideal distance for fast logistical transitions from the ski to the rig but just made sure I was efficient with the lunge to the first micro set