Prone scap swimmers x 3 slow reps in hollow body
Teacup rotations with change plate x 3/direction/arm
Bottoms up KB hang snatch x 5/side
rest as needed x 2-3 sets
Teacup rotations felt pretty good today. Minimal discomfort
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Mcgill 3
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A1 – Prone I/T/Y’s from chest supported bench x 3/movement, rest 30 sec
Felt range of motion was restricited on I’s and Y’s felt weak on T’s
A2 – 1-arm rotational ring rows x 5/side (twist away from ring at bottom and pull chest to square at the top), rest 30 sec
done
A3 – Serratus anterior wall slides x 4 slow reps, get some good breathing patterns in here as you go through increased shoulder flexion, keep rib cage down
rest 90 sec x 4-5 sets
Was getting super sweaty and sticky so used sliders on the wall and this helped. Also, I feel that this opened up my I’s and Y’s each round
B1 – Stir the pots on swiss ball x 6-8/direction, rest 45 sec
B2 – BB rollouts through partial/progressive ROM from tall kneeling x 6-8 (get a solid brace while upright, control the angle of body to stay solid but challenge tension), rest 90 sec x 4-5 sets
6 reps across for 4 sets
C1 – Below knee hang squat snatch x 3 unbroken reps, rest 45 sec
135 across
C2 – Dbl barrel front squat x 2-3 reps, rest 120 sec x 4 sets
185 x 3, 205 x 1 all for 3 reps
D – 1-arm OH + 1-arm front rack KB carry x 50ft/side, rest 15 sec to switch, 2 min after both x 6 sets
Left arm felt stronger overhead however when left arm was in front rack I had to fight for over extending through lumbar Some was due to finiding a position that created no pain and some was to just weaker in the rack. With the right arm, first 2 sets felt weak and not as stable but got better as I went as I was really focusing on pushing through the scap
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AMRAP 90 sec
4 burpees + 50ft prowler push + AMRAP jumping air squats in remaining time
rest 90 sec x 4 sets
this kind of sucked
30-27-29-28