Mcgill Big 3
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Mini band or skinny band distracted prone leg lifts for glute activation – 5 sets of 5 with 3 sec hold at top of each, rest as needed (https://www.youtube.com/watch?v=2PAFlOkRldw)
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A1 – Banded ATYT x 6 times through, rest 30 sec
A2 – 1-arm alternating front plank x 60 sec (switch down hand every 10 sec)
A3 – Mini band around wrists scap circles with arms extended in front of body x 3/direction + mini band circles x 5 clockwise and 5 counterclockwise
A4 – Banded face pull into external rotation with slow negative x 8 reps, 3 sets, rest as needed
B1 – 1-arm DB high windmill x 5/side
B2 – 1-arm DB OHS x 5/side
B3 – 1-arm DB sots press x 5/side, 3 sets, rest as needed
(can elevate heels as needed on B2/B3)
Might be one of the best/worst activation/warm up sequences ever – both A&B – but I must say, the 1-arm front plank might be one of the hardest things in this session period, and being able to breathe while maintaining tension and fighting for anti-rotation
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For time
20 power snatches @ 135lbs
15 toes to bar
20 dbl DB hang power cleans @ 50/hand
15 toes to bar
20 dbl DB push presses @ 50/hand
15 toes to bar
20 front squats @ 135lbs
8:24
All t2b done unbroken
All singles on PS. when i started the db clean, I was thinking of going 2 sets, but then I felt my forearms so I made an executive decision to break that into 8-7-5. All db push press done unbroken and same for front squats, i wanted to break several times but did talk myself out of it. Did have to switch to globo gym front rack to keep going.