Really really pressed for time today before we had to get on the road. In much of the accessory work had to do either 1-2 sets
Prone scap swimmers x 3 slow reps in hollow body
Teacup rotations with change plate x 3/direction/arm
Bottoms up KB hang snatch x 5/side
rest as needed x 2-3 sets
Teacup rotations are feeling so much better
+
Mcgill 3
+
A1 – Prone I/T/Y’s from chest supported bench x 3/movement, rest 30 sec
A2 – 1-arm rotational ring rows x 5/side (twist away from ring at bottom and pull chest to square at the top), rest 30 sec
A3 – Serratus anterior wall slides x 4 slow reps, get some good breathing patterns in here as you go through increased shoulder flexion, keep rib cage down
rest 90 sec x 4-5 sets
2 sets through. Prone work still feel weaker in the T, and i’s and y’s seem to loosen up slowly
B1 – Stir the pots on swiss ball x 6-8/direction, rest 45 sec
B2 – BB rollouts through partial/progressive ROM from tall kneeling x 8, rest 90 sec x 4-5 sets
2 sets
C1 – Below knee hang power snatch x 5 unbroken reps, rest 45 sec
125-145×3
C2 – Front squat x 6 for time @ 185lbs, rest 3 min x 4 sets
10-10-11-12
D – 1-arm band resisted DB OH press x 8/side (band pulling DB forward and down), rest 45 sec bt arms x 4 sets
Skipped
+
Row 750m @ 2k pace + 4-6 sec
rest 30 sec x 2
rest 5 min x 2
2:40.8 & 2:43.4
2:43.1 & 2:47.6
I think I misinterpreted the +4-6 seconds and went a little harder then the intended stimulus. I was still aerobic but the drop off definitely says I wasn’t completely at a sustainable pace.