AM
Prep
A. Trunk Stiffness – 5min (McGill Series / Sled Drags & pushes / Yoke & KB OH Carries)
B. Hip Prep – 5min (glute activation / hip & adductor freedom)
+
A. Power Clean – 30 for time in TnG sets of 3 @ 205#
2:51 – pretty happy with that! Sticked to my plan to rest 10 seconds and tried to grind through. What do you think about the score?
B. HB Back Squat @20×1 – 4 x 4; rest as needed (330-360#)
330-340-350-360# – felt goodbut tough
C. Hover Snatch DL – 4 x 4; rest as needed (225-245#, use straps as needed)
225-235-245-245#
+
4 Rounds
14 TTB
45 Double-unders
7 BMU
45 Double-unders
8:21 – could have done that faster, but still had a ripped hand from a few days ago and had to be careful to not make it worse.
+
10min play / practice w/ DB 1-arm OHS (work through the following, based on your observations from last week)
-Squat Position Sky Reach (get into squat, reach 1-arm toward sky, other arm grabs opposite ankle — open throacic positions)
-Counterweighted Thoracic Rotations *https://youtu.be/rr82FmMjyNs
-Banded RNT 1-arm OH Squat (unloaded, holding onto light band pulling forward)
-Light DB / KB 1-arm Box Step-up (fight for zero compensation OH, progress box height as you go)
*let me know where you are at with these progressions / grab some video next week so we can determine direction here
Feels better already, but still not perfect. But overall, overhead feels more locked/stable and rib-flare is also way better but still there a bit.
Videos..
SA OHS left: https://youtu.be/u_Jtb2PKYvY
SA OHS right: https://youtu.be/PH1yR5q2BPo
SA DB Step up 18“ (both arms):https://youtu.be/2CVf7VTB6b8
SA DB Step up 18“ (side angle): https://youtu.be/Kkm7u_fxWZg
PM
2-3 Rounds by feel
5min Row @ EN2 (140-160 range)
100ft Sandbag Bearhug Carry
5min AB @ EN2
100ft Sled Drag
5min Ski @ EN2
100ft FR Yoke Carry
5min C2 Bike @ EN2
100ft Sled Push
Did 3 Rounds with 150# dball, 450# Sled, 275# yoke. Felt pretty nice after toughish AM session
