AM
Free HS Practice – 10min
*self-guided work, include touches on free HSPU
+
A. Push Jerk x2 + Split Jerk x2 – 1 complex on the min for 8min (starting @ 115#, building by feel to moderate complex for the day)
*progressing this since we’ve hit PR on 3RM shoulder press
Build up to 195# – felt pretty good
B. Pause Snatch DL x1 + Hover Snatch DL x2 – 6 sets of the complex; rest as needed (first 3 sets building to mod-heavy complex for the day, then use that load across for final 3 sets)
Build up to 245# – felt good
C1. TnG Power Snatch – 3 x 18 @ 75#; rest 30sec
No contact muscle all the way
C2. BMU – 3 x 4.4.4; active recovery 2min (I’ve clustered the work into smaller chunks so you can focus on thoracic positions)
Way better when focusing on t spine. But still had to be a bit careful because of my still ripped hand from last time. I may skip a BMU session in the future to let it heal completely.
D. GHD Hollow Pulls w/ Focus on Thoracic – 3 x 8-10; rest as needed
**https://www.instagram.com/p/BP489hDFLQA/?taken-by=cfgymnastics&hl=en
E1. Banded Hollow Y Scaption – 3 x 15; rest 30sec
E2. Banded Hollow Y Pull-over – 3 x 15; rest 30sec
**https://www.instagram.com/p/BSB6zCnhNmW/?taken-by=cfgymnastics&hl=en
The corework wasnt very tough for me. Felt great.
PM
60min Base Support @ EN1-2 (up to 160 BPM by feel)
*mix / match ergs by feel
*every 5min perfrom 100ft strongman carry / push / pull / drag to tune up muscle tension
Done, love pieces like that.
