shoulder extension protocol and hip movement quality
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For time, 5-4-3-2-1 reps of
Deadlifts @ 315
Power snatches @ 155
Box jumps @ 30in
3:53
The round of 3 sucked, that’s when the deadlift bar felt like it secretly went to 365. On the power snatch I actually did a few tng sets of 5 i started with 2 singles and thought fuck this, then did 3, set of 4 wanted to pick up bar right away and did 1+3, 1+2, 2. Box jumps were better than they normally are for me. I know this is blazing fast, but being short and was one of the first times in awhile I didn’t listen to the body when I wanted to stop. Made myself pick up the bar quicker than I had been. Only thing I would’ve done different is maybe gone tng on the set of 5
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A1 – Banded prone hamstring curls x 10-12/side
A2 – Side lying straight leg adductions x 10-12/side
A3 – Banded lateral monster walk x 10-12 steps/direction
3 sets
done