Mcgill big 3
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Bar MU skill work
A1. 2 supine snap to hollow + 2 snap to transition, rest as needed
*https://youtu.be/ARZrd9_VoEk
A2. 5 low bar hollow turnovers x5, rest as needed x 5 sets
*focus on pressing down into turnover
*https://youtu.be/cvUTQs7cdjw
B1. 3-5 low bar banded transitions rest as needed
*https://youtu.be/eN_YAw3QS-8
B2. 1.1.1 Dynamic hip to bar, rest as needed x 3 sets
*rest as needed between reps to maintain quality
**https://www.youtube.com/watch?v=nVgekHLRBM0
Had a hard time getting the optimal set up for the low bar banded transition, all the others are solid and I like them for future warm ups.
C – 3 bar MU EMOM x 5, work consistency and crisp reps
These felt solid and consistent, what I did notice, is I was so focused on making the reps clean and crisp that I paused for a bit on top of the bmu, I didn’t do this yesterday but I’m only hoping this was situational not a habit.
+
Low volume kipping/strict HSPU practice (want to protect that trap/shoulder complex from getting too tight before open so get some exposure without over-doing things)
Did a similar format as throwdown workout with 1strict + 1 kippping and worked up to 5, it was right around that number that I could feel the tension in my neck/trap. I am going to look into gettinig adjusted or massage as I truly feel this will help a ton.
D – Banded back squats 3 reps EMOM x 6
Due to time and didn’t want to dick around with set up, had access to chains and this helped greathing to get in to a similar stimulus that you were looking for
E – Sandbag bear hug squats 10 reps E2MOM x 3
10 @ 150 yaaaayyyyy yuck