7/17
A – Floating squat snatch doubles, rest 2 min x 6 sets,
Finished at 180 and had a mini scare on that set, standing up from the squat I felt a little something funky in the same shoulder, my shoulder went to internally rotate and I felt a slight pop….nothing major nothing painful just more scared the absolute shit out of me. What flared up right away was tissue around the scap, the only thing I thought of immediately is we are starting to slowly improve some range of motion there and at that quick moment i struggled to find stability, just a thought
B – OHS triples, new set every 2:30 x 4
With everything that happened on the snatch work I wanted to try this more for security in knowing that nothing major was wrong, hit 165 for the first set, then 185, and I just felt unstable but no real pain. And then was able to do 165 for the last 2. I think the timing of not training on saturday might be a blessing, i’m not worried about it but i am aware.
+
EMOM x 3 for total cals
1 – 1 rope climb + AMRAP ski erg cals
2 – 2 rope climbs + AMRAP ski erg cals
3 – 3 rope climbs + AMRAP ski erg cals
rest 4 min x 2 full sets
*score = total ski cals
*any rope climb not accomplished will mean a 10 cal penalty to the final total
Couldn’t get to 15 foot rope today so did reps of 2-3-4 to 12 feet, definitely minimized the risk of not being able to complete all climbs, ski cal totals were 24 & 27 – had a couple of foot misses on the first set that took away ski time – much more efficient,
7/18 – OFF
7/19
A – BB bench press drop set
4 tough reps, rest 30 sec
8 mod reps, rest 30 sec
12 light reps, rest 3 min x 3 sets
*rest breaks inside of a set are just to do a quick weight change
195/155/125
+
3 min window
21 row cals
AMRAP in remaining time
2 ring MU + 5 power snatches @ 75lbs
3 – had about 8 seconds for 1 RMU and just couldn’t create enough hip drive
(rest 3 min)
3 min window
21 row cals
AMRAP in remaining time
4 bar MU + 5 thrusters @ 105lbs
2+6 and my eye sight was really bad today because I did this set @ 115 which i felt comfortable with the bar but made it a bit spicier than i wanted
(rest 3 min)
3 pounds min window
21 row cals
AMRAP in remaining time
6 chest to bar pullups + 5 back squats @ 135lbs
*take bar from floor here
2+4 – chest to bar was the only movement in todays work that i could feel any shoulder discomfort