11/10
Thoracic focus x 2 sets, rest as needed
6-8 controlled thoracic extensions over foam roller with hands behind head and elbows in front of face
Bottoms up KB high windmills x 4/side
Max Shank – Thoracic flow follow along
+
Shoulder focus x 2 sets, rest as needed
KB halos from tall kneeling x 4/direction, keeping midline tight to isolate movement at shoulders
Teacup rotations x 3/direction/side with a change plate
Prone lift offs with PVC x 5-6
+
Hip extension focus x 2 sets
Half kneeling diagonal stretch with 8 controlled breath cycles @ 2141 breathing tempo on each side
Reverse table top plank press ups with 8-10 sec hold at end range hip extension x 3-4 reps
Active bridge hold from GHD x 20-25 sec
*might need to place something on ground for hands to press into to find good tension. Try to push your hips UP into a long arch
+
A – Below knee hang muscle snatch x 2/Pressing snatch balance x 2/Sots press x 2 (elevate heels as needed or sit on box to get quality movement/positions for sots press), new complex every 1:30 min x 4-5 (stay very light on this complex)
1st set was a little painful in sots press, but it was more pain that I could not generate enough force to move the bar off my back. Next set better and the remaining 3 sets were all with heels on the ground no elevation at 35lb bar
B1 – Snatch grip below knee yielding isometric hold x 15-18 sec @ 195lbs, rest 30 sec
195 felt so much heavier than 185 and 18sec, i thought what the hell, what is 3 more seconds.
B2 – Snatch grip overhead walking carry with high knee march x 16 steps, rest 2 min x 3 sets
115
+
Fight Gone Bad style
1 minute AMRAP dbl DB box step overs @ 20in, 50/hand (18–16–16)
1 minute AMRAP 1-arm alternating DB hang clean and jerks @ 50lbs (alt hang db snatch -> 24–25–24)
1 minute AMRAP Bike erg cals (no access to erg today only echo which is sure wish I had — 12–10–8)
1 minute AMRAP dbl DB front rack squats @ 50/hand (22–21–21)
1 minute AMRAP DU’s (79–80–80)
1 minute rest x 3 rounds
Of course if i was going for an outright highest score possible I would’ve gamed enough that could have gone the 60sec on the DU’s, but I didn’t want to do that. I worked for pretty much the whole minute, but I wasn’t as fast in transition as I needed to be on the squats into the DU’s. Also could’ve been a little better off bike to squats but wasn’t as bad. Broke once each round on step overs, and broke on dubz as well but every the other 3 db movements I moved the whole time. I sure as hell wish I had a bike erg today. Overall I’m very happy with how all of this felt, I felt really good with pushing a high but sustainable effort.