AM
PAILS/RAILS for shoulder flexion – 1 min – 10 sec @ 30% – 30 sec – 10 sec @ 30% x 1 set each arm
done
+
HS walk rebalancing work
Start in belly to wall HS hold with 3-4 deep diaphragmatic breaths in as long/tall of a body line as you can create, then work on manipulating core tension and finger pressure to move towards freestanding hold, rest 90-120 sec bt sets x 5 sets for quality
Done – got better as I went here, accidentally did full breaths so I was under tension a little longer, however, this was good feedback about keeping hollowing and practicing not letting that over extension creep in.
+
HS walk speed work
10 DU’s into 30ft HS walk for time, new set every 2 min x 5
26-30-30-30-28-29
I’m just not consistently moving fast for the whole 30ft. I start moving fast and I will feel out of control. Or then I start slow and find the groove and can pick up the pace after a few slow steps. Overall I really liked this hyper focused work. If we keep building similar progressions, the repetition will help big time
+
HS walk slalom work
Setup a straight line of cones to slalom in and out of across 30ft, run the length of it 6 times, bringing cones slightly closer together by adding a cone with each successful pass
Was pretty smoked by the time I got here. I did 6 passes to get the volume in. However, I was unable to get a single unbroken set. Today I was having problems going to my right through the cones. Left was fine.
+
For time
10 burpee ring MU
rest 1:1 x 2 sets, try to get faster on second set by cleaning up small footwork/jump mechanics and getting more aggressive with turnover
2:57
2:38
For some reason here, I semi panicked and did not have great technique for the muscle up in general on the first set. Second set was better on mechanics but wasn’t consistent from rep to rep. It was my hollow position in the arch swing portion. I would do a couple well but I would try and tighten things up and then would forgot the most important position to be in.
PM
A – Power snatch x 1/Hang squat snatch x 1/Squat snatch x 1 (rest no longer than 10 sec bt hang and full snatch after you drop it to floor) – 6 working sets to find tough load in this complex
185
This was my plan to hit from jump, wasn’t sure how well my power snatch would go, but was pretty happy that I smoked it, and the hang squat there felt great too. But when I went from the ground, my legs felt tired. So I chose to not do an extra set and call it on a rep that I felt extremely well rounded.
B – Power clean x 1.1.1.1.1, new rep every 12 sec, rest 2 min x 3 sets (keep good turnover and footwork, tough but not sloppy)
205-215-225
C – Back squats with chains/bands – 4,4,4,4. rest 3 min
245-265-265-275
D – Clean pulls @ 275-295 x 1.1.1.1, new rep every 15 sec, rest 2 min x 3 sets
All sets @ 275
E – GHD hip extensions with plate hugged to chest, accumulate 50 reps for quality, break when needed
Done
F – GHD situps – 4 sets of 15, rest as needed
done