AM
For time
10 squat snatches @ 135
8 squat snatches @ 155
6 squat snatches @ 175
4 squat snatches @ 185
2 squat snatches @ 195
9:14
Going into this I anticipated/assumed about 2 minutes including loading and transitions per round up to the set of 6. From what I recall 1:33 for the 10, plate change, took me longer than I would’ve liked to change plates, if I remember first @ 155 completed about 2:00ish, the set of 6 felt the best and I believe I finished just before 6 minutes. At this point the limiting factor of moving faster was low back fatigue. I had zero misses and could’ve pushed the pace a little faster, but back was tired. Loading felt fairly easy.
PM
A1 – Supine windshield wipers with knees together and bent x 5/direction
A2 – Quadruped rock back single leg x 5/side
A3 – Quadruped posterior capsule stretch with pelvic tilts
A4 – Frog pumps x 30
A5 – Quadruped hip internal rotations x 5/side (mini band around ankles if able)
3 times through
+
3 times through, not for time
6-8 toes to rings, big gliding swings, picture decompressing spine
10-12 alternating mountain climbers with hands on rings (keep angle conservative and move deliberately, keep down leg actively extended while driving other knee up high – https://www.youtube.com/watch?v=oI5J5MWAJnw)
Cossack flow x 3-4/direction (https://drive.google.com/file/d/0By5z4lLkCSuhakZOXzFxVG5jQWs/view)
Banded pallof hold with alphabet trace x 1 time through/side (keep constant tension on band in front of body, hands trace letters of alphabet while hips/trunk resist rotation)
Banded bird dogs x 6/side (drive through butt, keep low back from extending)
Banded psoas march from hollow supine x 6/side (keep active hollow while reaching through straight leg)
Mountain climbers were surprisingly difficult, caught me off guard. Tracing the alphabet caught me off guard as well, didn’t expect that to be as challenging as it turned out to be but loved it.
+
Star plank – 15 sec/side, rest 30 sec bt sides x 5 sets
Getting better here, but if I get lazy balance becomes the issue. Didn’t get great abduction today, was just average