Jun-8

AM

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

B. Hang Squat Clean (above knee) – 2 on the min for 10 sets (185-215#, progress load every other set)

This was great, felt good

C. HB Back Squat @20×1 – 3 on the 90sec for 8-10 sets @ 275-295# (continuing to accumualte volume here at higher loading)

Felt good, no problem with back.

D. Single-arm Farmers Handle DL x6 + Carry x30ft – 4 sets of the complex on ea side; rest 60sec b/t sides (130#, this will stress QL, setup with a strong brace + resist lean / rotation)

Felt good.

+

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)

*This week foucs most of your time on the RNT band 1-arm OH Squat w/ the band pulling forward, this will help to cue you into a more open-shoulder position

PM

Comp Prep Warm-up – 20-30min

+

TTT Throwdown Week #4

Scored as 3 separate events

3 min amrap

10 wall ball 30/20#

10 calories row

Score: 3 Rounds + 13 reps (reflection: I could have pushed the pace on the rower slightly more)

rest 2 min

3 min amrap

5 squat snatch 135/95#

10 calorie row

3 Rounds even. First time snatching with fatique and was a bit rusty, had to go for singles, because of yesterdays rip in my hands. (Reflection: pace was fast enough to not miss any snatches)

rest 2 min

3 min amrap

5 thrusters 135/95#

10 calorie row

3 Rounds + 11 reps (pacing felt great. Was tougher than I thought overall. But happy with effort)

Also physio treatment today again, back is really better!