Jun-1

AM

A. Tall Muscle Clean x3 + Tall Clean x3 – 3-4 sets of the complex building 45–>75#

B. Hang Squat Clean (above knee) – 2 on the min for 10 sets (building, capped @ 205#)

Build to 205# – felt good

C. HB Back Squat @20×1 – 5 on the 90sec for 6 sets @ 255-275# (goal here is just to accumulate some moderate-load squat volume before picking back up w/ our previous progressions)

Done, felt good 255#-275# building

D. Single-arm Farmers Handle DL – 4 x 6 ea side; rest 60sec b/t sides (moderate load, this will stress QL, setup with a strong brace + resist lean / rotation

135# – felt good on back.

+

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

Videos (hope you can look at them):

Ohs left: https://youtu.be/u_Jtb2PKYvY

Ohs right: https://youtu.be/PH1yR5q2BPo

DB OH step up (side): https://youtu.be/Kkm7u_fxWZg

DB OH step up (back): https://youtu.be/2CVf7VTB6b8

PM

Comp Prep Warm-up – 20-30min

+

TTT Throwdown #3

7 minute amrap:

7 kipping hspu

7 overhead squat 115/85#

7 burpee box jump overs 24/20″“

*standards / breakdown / strategy:

https://youtu.be/EcAbOHDzdpk

7 Rounds + 2 reps – was good. My tactic was to go strict as long as it feels easy. (Hope that was allowed)

And boxfacinh for the first 4 rounds. Picked up pace on last 3 rounds.

Did another metcon afterwards because a friend was visiting and I wanted to join (doesnt happen often). But tomorrow was rest day anyway.

50-40-30

WBS 20#

10-15-20

AB Cals

Time: 5:51