8/24
Part 1
Thoracic drills + Banded activation with your Macgyver setup
+
3 sets of lightly loaded movement work, rest as needed
Medball/Dball bear hug hold alternating get ups x 10 steps (5/side)
Bottoms up KB high windmill x 3/side
Prone snatch grip BB liftoffs with training bar x 3-4
25ft forward seal walk + 25ft backward seal walk (feet on slider)
+
A – Empty bar burgener snatch prep x 2 sets
done
B – Empty bar burgener clean and jerk prep x 2 sets
done
C – Dbl DB z-press x 8 reps, rest 90 sec x 4 sets
*stick at 30
One thing i really tried to focus on today that i haven’t done in the past one…that is a full breath in the locked out position, last week i was just trying to press and keep the position so today staying the same weight i needed to dial that in and that was breathing to own the position
+
D – EMOM x 5 – Hang squat clean x 1 @ 205-225lbs
205-215-225-225-225
E – EMOM x 5 – Squat clean x 3 TNG reps @ 155lbs
Didn’t feel as strong out of the hole as i did last week but put more emphasis on positions and fast turnover
+
F – Paused split jerk dip x 1/Paused Split Jerk x 1, new complex every 120 sec x 6 @ mod/strong loading
*1 sec pause in bottom of dip on each rep
*same Rx here, lets keep cleaning up the footwork until you feel strong and consistent
Because of a weird scheduling monday I chose to superset these just to maximize time and efficiency, footwork and speed under the felt more dialed in
+
G – Back squats x 6, rest 120 sec x 5 sets @ 225lbs
done