11/4/2026
A1 – Banded ATYT with CO sym bands x 6
A2 – Banded snow angels with CO sym bands x 8
A3 – Banded face pulls into external rotation and overhead press x 10
A4 – BTN sots press with training bar/empty bar x 5-6 with 1 sec hold overhead each rep
done
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B – Hang squat snatch depth progression
4 reps from above knee, rest 90 sec bt reps
4 reps from below knee, rest 90 sec bt reps
4 reps from low hover, rest 90 sec bt reps
*start these around 115 or so, keep same or very similar loading as you go and keep quality high
I stayed at 115….lat felt super tight so i was getting a little frustrated. I was fine with loading, but timing was off on some lifts, wasn’t as aggressive through hip extension on some, footwork was trash on some. Just not the best day here.
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C – Power clean x 1/Front squat x 2/Split jerk x 1, rest 3 min and build to strong single for the day (leave 15-25lbs in the tank)
185 – definitely more, but after the snatch work, i didn’t want to beat myself up if I pushed a little more and had some faults, so I left some in the tank for sure and kept myself from having a little bit of rage.
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D – Front squat – build to strong set of 5
255
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EMOM x 12
1 – 20 DU’s + 10 chest to bar
2 – 20 DU’s + 10 dbl DB push presses @ 35/hand
3 – 20 DU’s + 10 wallballs @ 20lbs to 10ft
I pouted for a little bit, my lats were still sore and then i sucked it the fuck up and was very happy with how my CTB felt. A weird thing happened though, on minute 11, i took my grips off and it felt like I did 10 sets of 2 DU because i kept tripping. Next/last minute was fine but it was just a weird thing.