3/29
Self directed with the boys
3/30
A – Burgener snatch warmup x 2 sets (empty bar then 55lbs)
done
B1 – DBl DB shoulder to overhead x 8-10 reps (1 sec hold at lockout each rep), rest 20 sec into
@ 50’s – if I kept them in a very neutral position there was very little pain and sometimes none, as long as I was super diligent about db position/path
B2 – Dbl DB OH carry x 50ft (DB’s cannot touch overhead), rest 3 min x 4 sets
C – Front squats – 4 sets of 8, rest 2 min
215
+
For time
9-7-5 ring MU
9-7-5 ground to overhead @ 155lbs
8:01 – I did not aggressively push the pace as I was just trying to be careful. But what I did really emphasize was fast transitions, I never really do that with rmu and that was a big goal today. I also did the first ground to overhead set of 9 without going tng at the shoulder as that was what created a little bit of pain/discomfort, but that was taking too long so in the round of 7 i wanted to try it and i didn’t feel anything.
+
D1 – Banded ATYT with CO sym bands x 6
D2 – Banded snow angels with CO sym bands x 8
D3 – Banded face pulls into external rotation and overhead press x 10 ( https://www.youtube.com/watch?v=7fPt58wc94s , like this, but when you press overhead have your hands go into a snatch width), rest as needed x 3 sets
done
3/31 – OFF
4/1/2024 (bigger day)
Shoulder prep
3 sets @ easy effort
3/side KB high windmill
3/side KB TGU
3/direction/side change plate teacup rotations
30 sec continuous prone scap swimmers with no touch on body/ground
done
+
3 sets @ easy effort
30ft/side bottoms up KB OH carry
30ft/side bottoms up KB front rack carry
60ft dbl DB OH carry @ 15-20lbs/hand
Straight leg inch worms x 4 with sky reach at top
done
+
A. Snatch: 5 singles @ 85-92% 1RM; rest 1:30 b/t each attempt – Attempts start once you get above 83%
175-180-185-195-200 – first time snatching heavy i feel in weeks, so wasn’t sure how this was going to go, pull off the ground felt slow but strong, and overhead felt much more stable than I expected to be
+
B. For times:
30 Bar Facing Burpees
3 Squat Snatch – 77% 1RM
Rest 3 min
200 DU’s
3 Squat Snatch – 77% 1RM
8:07 – missed my first snatch in the first couplet, it was a technical miss, I also finished the burpee at 1:27, that had some effect on that snatch too as I tried to get back under the bar really quick. On dubz did 155/45 – i should’ve tried to go all the way just to see if i could do it. Haven’t hit that big of a set in a long time but just had the wrong self talk in that moment.
+
For time:
100′ HSW
50 Wall Balls
30 handstand push-ups (kipping)
40 DB front-rack walking lunges
20 deficit handstand push-ups (kipping) 3.5/2″” Deficit
30 DB Front Squats
10 strict wall facing HSPU (adjsut these to 6-8 wall walks if that is easier on the shoulder)
18:59 – breaks mid set were WAY too long, but was happy that shoulder fatigue wasn’t as bad as I thought it was going to be. ZERO pain in the deficit hspu. Wall facing hspu were not easy at all. That took the longest by need. All others had too much rest, but weren’t major limitations other than fear of shoulder capacity or just not wanting to fail.
