Apr-28

AM

Prep 

A. Trunk Stiffness – 5min (McGill Series / Sled Drags & pushes / Yoke & KB OH Carries)

B. Hip Prep – 5min (glute activation / hip & adductor freedom)

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A. Hip Snatch – 3 on the min starting @ 75# building to 145-155# by feel; rest as needed (10-20# jumps, goal is just to re-establish feel for snatching this week, don’t NEED to push the load)

Build to 155# and felt GREAT! Felt fast and snappy but still need to refine technique again a bit.

Video of all lifts: https://youtu.be/7n9Pg921R-g

B. Snatch Panda Pull – 1.1 on the min for 6min @ 245-255# across (can use straps as needed)

255# across. Felt good

C1. Safety Bar Squat @31×1 – 5 x 2.2.2; rest as needed (moderate loading, primary focus is setting brace at top, resisting forward pull of safety bar)

LOW BAR instead with 285# across. Was tough but feeling more stable and better.

C2. Box Jump From Seated @ parallel – 5 x 1.1.1; rest as needed (tall box, but not maximal jumps) 

Jumped to 36“ and landed above parallel each time. Think max box was 68“ or so, some time ago.

EMOM for 10min

Odd – 4 Alt Pistols + 4 Lateral Box Jump Overs @ 24″“

Even – 50ft Sandbag Bearhug Carry @ 150-200#

PM

Elbow Prehab ~15min

*https://www.instagram.com/p/BXoowTTj-yu/

Shoulder Prep ~10min

 -Cat / Cow – 10 reps focusing on increasing thoracic EXTENSION every rep

 -wtd. Lying face-down PVC Lift-off @2.5# – 10 reps w/ 2sec hold overhead

 -Cook Squat w/ focus on overhead position – 10 reps, slow & controlled

  *https://www.youtube.com/watch?v=-nCVFdkpkQ0

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Self-directed aerobic / sport prep (report on blog)

*include 3 x 10sec AB @ 100% effort; resting to full recovery b/t sets

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10 Sets completed AFAP

8 DB Front Squats @ 50#

10 Cals AB

12 Lateral Burpees over DB

Rest 60sec b/t sets

*if your splits / times drop off by more than 3sec, rest additional 2min then continue

*think of this as „“speed endurance““ work — goal is to preserve your highest power output for longer

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PWO Breathing Protocol from BM

this was HARD. Had to rest additional 2 mins after first 4 then again after 7th and then sustained. 2 people were doing it with me and both gave up after 6 intervalls.

Split times were around 1 minute each intervall. DEAD.