Thu 28SEP17

AM
A) ASS warm up: 10 min – GET it turned on and hip loose from right to left

Yup. A bunch of it plus scap work.

B) Sn PP + SB: 2.2 – eveyr 90 sec x 5 sets – Warm up pre and prime movemnt

95, 115, 135, 155, 165

C) Snatch: Emom 15 min – 1 rep – bulding load from 65-80% – PERFECT reps

started at 185 and built by 5# per set to finish at an easy 255. Really focused on keeping arms straight and good OH position. Will send video over.

D) Constant variance:
16 CTB pull ups
50′ HS walk
14 thursters – 95#
50 DU
12 bar facing burpees
rest walk 3:30
x 5 sets
– MIX and match work order per set, please note work order

#1- as written
16 CTB pull ups
50′ HS walk
14 thursters – 95#
50 DU
12 bar facing burpees
= 3:24

#2- random
Thr
BFB
DU
HSW
C2B
= 3:10

#3- random
DU
C2B
BFB
HSW
C2B
Thr
= 3:08

#4- random
BFB
Thr
HSW
C2B
DU
= 3:20

#5- random
HSW
C2B
Thr
DU
BFB
= 3:17

All pretty easy since I paced them right. All C2B were 10/6 and timing is still off but I did feel like I was extending better. Everything else was unbroken. The last set was the only one where my shoulders were starting to burn up pretty bad. Also see comments below.

E) Cool down walk in sun 20 in

Mile walk.

PM
A) RTW 45-60 min
1 min AB
1 min FLR
1 min row
1 min step ups – 20″
1 min Ski
1 min side plank
x 6-8 sets

Did 8 sets = 48 minutes.
– focused on engaged serratus for FLR and side planks. Also added rotations in for the side planks on that right scap.
– did an additional 10 to 15 minutes digging into the right scap with a mobility ball. Really want to get it moving right.

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