KB drag through from elbow plank x 5/side
Banded face pulls x 10
Scap pushups x 8-10
Change plate teacup rotations x 3/direction/arm
3 times through
Getting better here. Teacup is better but still not smooth
+
A – Squat snatch x 1/Above knee hang squat snatch x 1/Below knee hang squat snatch x 1, rest 2-3 min, 5 working sets to find tough load for the day
145-155-165-175-185
B1 – Knee tucks from elbow front plank with feet in low rings x 8-10
B2 – Bridge hamstring curls with feet in low rings x 8-10, rest 1 min x 4 sets
C1 – Sumo deadlifts x 10-8-6-4, rest 90 sec
245-275-315-335
Was an aggressive jump from 275-315
C2 – Band assisted L-sit from floor x 12-18 sec, rest 90 sec x 4
Went to one leg in a band to try and not use as much assistance.
D – CO symmetry full, add in 10-15 sec straight arm ring support hold between each movement
Only a few seconds felt rough on the shoulder, so most of the time was focusing on being super active and that was fine.