Okt-1

AM (treat this as an Open tester)

*Fueling & Nutrition dialed in

*Strategy hashed out before beginning

*Setup camera & judge (*if possible)

+

TTT Throwdown

10min AMRAP

50ft DB FR Walking Lunge @ 50/35#

16 TTB

12 Alt DB 2-arm Box Step-overs @ 50/35# (24/20″“)

8 Bar MU

3 round + 25ft lunge

…at the completion of the 10min

6min window to build to max hang squat clean

305#

+

Strength Support

A. Tall Box Jump From Seated – 3 x 5 singles; rest 60sec b/t sets

B. Overhead Squat – build to heavy triple from the rack

*focus during setup: brace + lats engaged

245# – OHS feels pretty week stabilitywhise atm!

C1. DB 1-arm Squat Snatch – 4 x 10 building from 40# to heavy 10 ea side; rest as needed

Build to 70#

C2. Single-arm Farmers Carry – 4 x 50ft @ moderate load; rest as needed (resist lean) 70# with Fatgrips

PM

Restoration

-Contrast Therapy (hot / cold baths)

-Guided Relaxation Breathing

*https://students.dartmouth.edu/wellness-center/wellness-mindfulness/relaxation-downloads/progressive-muscle-relaxation

-Soft Tissue / Massage / PT

+

Movement Work (stick to YOUR priorities)

-Hip IR & ER

-Spine Stiffness / Trunk Brace

-Ankle & Foot Drills

-Scapular Movement & OH Position