3/6
Shoulder prep
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A – Clean and jerks – 4 strong singles @ 75-80%, rest 2-3 min
198×2, 218×2, 228 – i did an extra set because the shoulder was feeling great and I wanted to see how that last barbell felt. But i also learned something and will make notes in B
B – BB cycling, new set every 90 sec x 4-6 sets
Odd sets – 5 power snatches + 3 squat snatches
Even sets – 5 PC/PJ + 3 hang squat clean thrusters
*working sets at 135lbs, efficiency of movement is goal
Snatches felt great, what i learned at the 135 load, if i’m in a good front rack going overhead there is no pain. If i tng at the shoulder from my elbows dropped a little there is some pain, mind you the pain is about a 3 or 4 on the pain scale, so not ideal or comfortable but push come to shove i can survive.
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EMOM 15 min:
1 – 5 bar MU
2 – 10-12 OHS @ 95lbs
3 – 50′ HSW
4 – 10 bar facing burpee
5 – easy bike
Hsw was much better when i actually tried to move fast….first round slowed down when i turned around but when i tried to be fast was good to go….if i try to turnover too much on bmu then the twinge is there but lockout straight up is good
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EMOM 15 min:
1 – 12-15 Box Jump Overs (24in)
2 – 10-12 Double DB box step overs @ 50lbs
3 – 3 strict HSPU + 6 kipping HSPU
4 – 2 rope climbs (start seated if working with low ceiling here)
5 – easy bike
Strict hspu don’t feel great but kipping was finex