7/20
Part 1
Thoracic drills from Fri + Banded activation with your Macgyver setup
+
A – Empty bar burgener snatch warmup x 1 set
+
B – Muscle snatch x 1/Hang muscle snatch x 1/OHS x 1, new complex EMOM x 3 @ light load
75
C – Power snatch x 1/Hang power snatch x 1/OHS x 1, new complex EMOM x 3 @ light to mod load
95
D – Hang squat snatch x 2, new complex EMOM x 5
*target will be a slow build in load as we go, keeping the RPE on D around 6-7/10. Let’s own positions!
95-100-105-110-115 – not mentioned in notes but wanting me to own positions i decided i wanted to hold the bottom position of each rep for 2-3 sets
+
E – Squatting sots press x 3-4 reps, rest 90 sec x 4 sets
*removing box here to really challenge strength/control a little more. Go as light as needed with bar.
15-20
hang Squat snatch & sots press
+
For time
1k ski buy in
into
21-15-9 reps each
Chest to bar pullups
Wallballs @ 20lbs
into
1k ski cash out
14:17 – ski splits 1:57 – 2::03.3 – couplet split according to ski interval rest time 6:16. several points to highlight. So frustrated with my chest bar performance from last week so I changed my workout location to the location I have way more confidence and comfort level doing CTB. Admit I had to delay my normal workout time but that’s just changed feeding strategies and will cut time into what I can do in the PM. Intentional goals – 1st ski 1st 500 faster > 1:55 2nd 500 faster > 1:59 – 1st CTB set goal was 3-4 reps within 3-4 seconds of finishing ski and doing 3 sets after that. All WB UB but making sure each 1st CTB no matter how small was w/in that 3-4 second transition. I almost did the set of 15 CTB in 2 sets but was afraid that might backfire in the 9, I broke my 3-4 second rule, might have been faster had I done a quick set and a second set, but I wanted to see if I could do the nine reps unbroken, I did best transition wall ball, and then goal was just to get the ski moving no matter how slow it was just get moving don’t stop. I adjusted my hands and the handles went flying so that threw off my rhythm and made a restart card trying to find a way to shift gears, but felt like I only could at the last minute.
Part 2
Self-directed mobility
Not as much time so i hit the rotator cuff mobilioty work