10/3
FOTC week 1 redo
16:12
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easy 10 min bike
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5 min down regulation breathing
10/4/2023
A – Snatch from blocks above knee – 1.1.1.1, rest 15 sec/3 min x 4 sets (crisp and clean)
155-165×2
B – Ground to overhead x 10 reps for time @ 185lbs
1:21 – had 5 reps @ 30sec mark – limiter for me felt like the leg drive in shoulder to overhead
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Every 90 sec x 10 alternating sets (5 of each)
Odd sets – 18 toes to bar
Even sets – 18 wallballs @ 30lbs
Wanted to see if I could go UB on all sets of TTB and it was close to losing it the last 2 reps but was successful – wall balls borke up in all 6’s
+
Accumulate 30 nordic curls with band assist as needed
Done – had a pretty good set up for band assist but struggled to find the proper band tension – some were too easy and another was too hard as i had to bend at the knee to shorten the angle a little