AM
A. Pause Snatch (below knee) x1 + Snatch x1 – 6 sets of the complex; rest as needed (start w/ heaviest load from last week and progress from there)
Build up to 195# – wanted to keep it perfect and feel it out. Heaviest snatches since my ellbow injury! felt GREAT! Will upload videos next session.
B1. Floating Clean DL – 5 x 5; rest as needed (use straps, last weeks‘ loading as a guide)
Build up to 305# – back no problem
B2. Push Jerk Recovery – 5 x 3 ; rest as needed (use last weeks loading as a guide)
Build up to 305# – this was HEEEEAVY, even before injury that would have been heavy
C1. DB Windmill – 3 x 8 ea side; rest 60sec
C2. Heels Elevated DB 1-arm Front Rack Sotts Press w/ Thoracic Rotation – 3 x 8 ea side; rest 60sec (we will progress away from heel-lift in the coming weeks)
C3. Elevated Squat w/ Counterweighted Sky-reach – 3 x 8 ea side; rest 60sec
PM
Free HS Practice – 10min
*self-guided work, include touches on parallette free HS holds
+
3 Sets, each for time:
1500m AB
30 WB @ 30#
15 Strict HSPU
2min rest b/t sets
SETS: 3:58 / 4:02 / 4:07 – man i thought i have good hspu capacity but that was TOUGH. Couldnt go unbroken on the hspu (open standard)
+
Choice Cyclical – 15-20min @ easy recovery pace
PWO Breathing Protocol from BM
