Mcgill big 3
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A1 – Crossover stride jumps x 3 reps/side, rest 30 sec
done
A2 – Double scissor jumps x 3 reps/side, rest 30 sec
If I don’t do these frequently I feel unathletic…it took me a little practice to start nailing this and even then I wasn’t super consistent
A3 – Single leg bounding x 3 reps/side, rest walk 3 min x 3 sets
done
B – Squat snatch doubles x 6 sets, rest 15 sec bt reps and 2-3 min bt sets, working sets @ 165-185lbs
165×2, 175×1, 185×3 – these felt solid and crisp today
C – Clean and jerk doubles x 6 sets, rest 20 sec bt reps and 3 min bt sets, working sets @ 255-275lbs
255×5, 265×1, as good as the snatch felt, these felt like a 1RM for every single lift. My right wrist is giving me some minor issues in the front rack. I can get by in handstand walks and handstand push ups but front rack at time is a little painful, cannot really explain where the limitation is coming from as I haven’t been able to self diagnose. Some days are better than others as it creates little issues, and today on the first few sets it made it harder to nail my jerk as crisply because of the mobility/discomfort, but got better as the sets went on
D – 1-1/4 back squats x 4, rest 2-3 min x 4 tough sets
225 across – tried to not bottom out or bounce on the majority of the reps
E1 – Banded abductions from glute bridge hold x 15-18, rest 30 sec
E2 – Banded pullthroughs from sumo stance x 8-10, rest 30 sec
E3 – Split stance KB russian swings x 6/side, rest 90 sec x 3 sets
done
F – Ido Portal half kneeling diagonal stretch x 30 sec/side x 3 sets
done