A. Squat Clean and Jerk; 4 sets of 2 reps @ 65-75% (fast, explosive reps)
185
B. Deadlift; 6,4,2; rest 3min build to a moderate effort double for the day (hand release all reps)
315-245-365-+405 was just really curious if i could pull 405 here efficiently and thought if my pain in my shoulder was too much to move forward i wanted some kind of small victory to take away
C. Snatch Pulls: 3,3,3; rest 1:30 – 75-85%/speed focus
195
+
EMOM x 8-12
Min 1 – 8-14 Chest to bar
Min 2 – 8-14 kHSPU
Min 3 – 6/arm 1-arm KB hang snatch @ 24/16kg
Min 4 – 8-14 Box jump overs @ 24/20in (step off far side)
C2b felt so so, slight discomfort but small. Everything else was fine, i was pretty sure snatch would hurt but it actually did not. As long as i got a big drive from my hips but i also tried to stay highly technical with my left arm.
+
EMOM x 8-12
Min 1 – 5 bar MU
Min 2 – 3-6 wall walks
Min 3 – 50ft 1-arm KB OH walking lunge (switch arms at 25ft)
Min 4 – 75 single unders/50 DU’s (alternate each set)
Bmi felt a little sketchy in the turnover to pressout – 4 wall walks – it was the lowering that felt a tad bit of discomfort, to the wall was fine but when i tried coming down in 3 it hurt but 4 i had so much more control and never aggressive loading on the fulcrum (is that the right use here?) lunge and rope work felt fine
+
Doing all of this as a second session
A. Supine 90/90 breathing – 60 sec
*https://www.youtube.com/watch?v=yMuuKlmdCmw
B. Supine 90/90 breathing with hip lift, balloon and arm overhead – 4 sets of 4 breaths
* https://www.youtube.com/watch?v=yMuuKlmdCmw
C. Rockback breathing with active elbow reach and roller under ribs (if tolerated) – 4 sets of 4 breaths
*https://www.youtube.com/watch?v=NncpWH0lvWI
D. quadruped thoracic rotations – 2 sets of 8 to 10
*https://www.youtube.com/watch?v=7s-JA47jiE4&t=25s
E. Banded Overhead Lat stretch – 2-3 sets of 30 secs or until a change is made
*https://www.youtube.com/watch?v=1TTKsMNuzXo
F. Wall slides straight forward and scapular plane (make a Y): 1-2 sets of 10 each*https://www.youtube.com/watch?v=quvn0pXfdvQ