8/17
Part 1
Thoracic drills + Banded activation with your Macgyver setup
+
3 sets of lightly loaded movement work, rest as needed
Medball/Dball bear hug hold alternating get ups x 10 steps (5/side)
Bottoms up KB high windmill x 3/side
Prone snatch grip BB liftoffs with training bar x 3-4 – still really freaking hard
25ft forward seal walk + 25ft backward seal walk (feet on slider)
+
A – Empty bar burgener snatch prep x 2 sets
done
B – Empty bar burgener clean and jerk prep x 2 sets
done
C – Dbl DB z-press x 6 reps, rest 90 sec x 4 sets
30 – could have possibly pushed more here, but was making sure I had a good position overhead
+
D – EMOM x 5 – Squat clean x 1 @ 205-235lbs
Stayed at 205 – just felt confident and strong off the ground. Wanted to prioritize positions over forcing the load
E – EMOM x 5 – Hang squat clean x 3 @ 155lbs
This felt really good, and makes me think we have done so much various work from the hang while i felt more confident here then in the clean off the ground outside of it being lighter.
+
F – Paused split jerk dip x 1/Paused Split Jerk x 1, new complex every 120 sec x 6 @ mod/strong loading
*1 sec pause in bottom of dip on each rep
155 – my main focus for the day was active shoulders, vertical torso and continuing to press up on bar, my footwork was not as clean as I would have like, but by the 5th and 6th set I cleaned it up a little, but still some room to go
+
G – Back squats x 6, rest 120 sec x 4 sets
225
Part 2
Self-directed mobility