3/18
1 set, rest as needed
Tall kneeling thoracic extensions against wall x 3-4 reps with 3 breath cycles/rep
2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side
1-arm KB snatch to high windmill x 3 reps/side
Actually the first day that I was not deathly afraid I was going to drop the kb attempting to do a windill
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1 set, rest as needed
Thoracic bridge flow against wall x 3/direction
Alternating sky reaches from squat x 4/side
1-arm KB sots press from low seated x 5/side (rotate T-spine)
done
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EMOM x 8 as overhead warmup
1 – 5-6 plate step ups from wall facing HS hold OR piked position
2 – 5-6 strict toes to rings with controlled negative
3 – 2-3 partial or full ROM wall walks
4 – 3-4 controlled ring fallouts from kneeling (extend ROM with each rep as you go)
Did wall walks and plate step ups felt weak but decent
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EMOM x 15-20 (3-4x through, pending how you’re feeling)
1 – 5 power snatches @ 95lbs + 9 chest to bar pullups
2 – 9 chest to bar pullups + 5 thrusters @ 95lbs
3 – 5 power clean and jerks @ 95lbs + 9 toes to bar
4 – 9 toes to bar + 5 OHS @ 95lbs
5 – Active rest bike erg
Everything felt great except for the thrusters, it was the rack position, all other movements weren’t a problem. I am also really tired today and I think I just need some rest, busy day and not a full deep sleep last night so only did EMOM x 15
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For time
25-20-15 row cals
5 wall walks/round OR 30-40ft HSW if you feel comfortable trying
8:47 – with 30ft hs walk – i fell once, lol. It wasn’t because of the shoulder, i think it was due to overcompensating and trying to put too much on my left side. There was zero pain here, and only minimal frustration. Not being comfortable inverted I had a hard time not overextending from my lumbar, just had a really hard time having good core control and breathing, but the good news is no pain. Had to do 5ft at a time and it was very inefficient. But fairly happy overall with being able to do it.