Friday 11//2025

11/7
A – 1-arm alternating DB progressive depth power snatches x 10 reps, rest 2 min x 3 sets
*lets do these at 40-50lbs and see how it goes. what i want you to picture here is catching a little lower into a power snatch every 2 reps. so first 2 are basically muscle snatches, then introduce some knee bend, then start to shift hips back more, until you get to the last 2 where I want you to be just above parallel
2 sets at 40 and 2 more at 50 and I went to full parallel, on the right side (effected shoulder) lockout is a fight even in the muscle snatch, so based on our shoulder warm up and PTs warm up the shoulder does feel like it is progressing and getting warm so it did feel better, but it’s either the lat or the serratus anterior that is feeling more exposed and healing slower as that is the general area where the most pain in lockout when I got lower and lower on the progressive depth reps.
B – BB OHS @ 42X1 tempo x 3 reps, rest 90 sec x 5 sets
*all light reps, and you can bring the bottom of the ROM up and make them box squats if you want this week. Another alternative to get into position comfortably would be to use safety bars up high and take the bar off with straight arms
75 across – i actually snatched into overhead position as this was the least path of resistance vs from a back rack and I don’t have access to safety bars. Overall positions feel pretty good, I felt decent in bottom position, at 75 no problem, but I can feel some soreness/minor pain in the front delt/shoulder area.
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For time @ 85-90% effort
1-2-3-4-3-2-1 Wall walks
2-4-6-8-6-4-2 Strict pullups
8:20 I really took my time with the wall walks, I didn’t worry about trying to take as few steps as possible, thats when that lat/serratus felt the stress when I started getting into full flexion closer to the wall. The pull ups weren’t bad, and the hanging does feel a little in the lat but it doesn’t feel like it limits my strength/pull at all, and any stress goes away as soon as I initiate the pull, which makes me think it’s more serratus than it is lat.
rest 5 min
4 rounds for time @ 85-90%
10 inverted BB rows
10 feet elevated parallette pushups
3:58 – feet elevated push ups were about a 4 maybe a 5 on pain so went paralletes and feet on the floor. That was tolerable. Same for the inverted row, shoulder pain was present but tolerable.
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C1 – 6/side 1-arm elbow on knee DB ext rotation at slow tempo/light weight
C2 – 6 slow reps mini band distracted dbl DB front raises
C3 – 12 light dbl DB shoulder balboas from seated, rest as needed x 2 sets
Range of motion felt a few degrees more on ext rotation, and pushed that until i felt a 3 and really made it work through it’s ROM