Prone scap swimmers x 45 sec continuous movement
Teacup rotations with change plate x 3/direction/arm
Bottoms up KB hang snatch x 5/side
rest as needed x 2-3 sets
One of the first times that teacup rotations cause minimal pain or discomfort – shoulder feels really really good today
+
A1 – Prone I/T/Y’s from chest supported bench x 3/movement, rest 30 sec
Felt really good today
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 3 sets
Good today
+
Squat snatch gauntlet
1 rep EMOM until failure, start at 135 and add 10lbs/lift through 175, then go up by 5 after that
205 – missed 210 – just tired on the pull and create enough speed to move the bar enough
+
B1 – Front squat x 3 @ 225, rest 30 sec
B2 – Thrusters x 6 @ 115, rest 30 sec
B3 – Wallballs x 24, rest 3 min x 3 sets
I really have missed the pieces. I always felt I responded and adapted really well to these. I’m sure it’s more mental than it is actually physiogical but for me I feel really good things happen with these progressions. I know I have good squat economy so I’m sure that plays a role but the volume is my favorite becuase I know I can grind through and trust my positions and get after it.
Today I wanted to push my comfort zone and I used the 20lb wall ball on set 1 and I went for it on set 2 with the 30. No problem there at all. Set 3 was a different story, I saved a miss which I normally struggle to do with the 30, didn’t throw me off becuase it happened early. I will say, I didn’t have many more reps in me with the 30 and if there was a 4th set, I would probably have defaulted to the 20.
C1 – Bent knee GHD hip extensions x 6 + Straight leg GHD hip extensions x 10, rest 1 min
done
C2 – GHD situps x 6 with slow tempo up and down + GHD situps x 12 with fast tempo, rest 1 min x 3
done
D – Mini band distracted reverse leg lifts from bench 3 sets of 10-12, rest as needed
done