KB drag through from elbow plank x 5/side
Banded face pulls x 10
Scap pushups x 8-10
Change plate teacup rotations x 3/direction/arm
3 times through
I kind of have missed this prep
+
A1 – Snatch pull x 1.1.1, rest 5 sec/30 sec
205-215-225-230
A2 – Seated tall box jump x 1.1.1.1, rest 5 sec/3 min x 4 sets
B1 – GHD situps x 3131 tempo x 6-8, rest 1 min
I love/hate ghd sit ups at tempo
B2 – GHD raises x 4 + GHD hip extensions x 8, rest 1 min x 4
done
C1 – Sumo stance deadlifts @ 31X1 tempo x 5, rest 90 sec
230-245-265×2 – I know I could’ve gone heavier, but I felt really strong and controlled with this tempo and rep range. bar felt strong and felt fast
C2 – Straddle tuck ups x 12-15, rest 90 sec x 4 sets
I don’t know if it was the combo of all the core contractions or too much caffeine but my stomach did not like me and I hung out in the 12 rep range
D – CO symmetry full, add in 10-15 sec straight arm ring support hold between each movement
Had to improvise on crossover symmetry…..did do top support and tried to get good external rotation on each of them