Jan-14 *mod carb
Dynamic Upper Body Prep
-5min Scap Prep (quadruped CAR's / shoulder CAR's / serratus wall-slides / seated wall-slides / face down pvc pass-throughs)
-5min spine prep (bird-dogs / cobra presses / thoracic rotations / cat-camel)
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A. 2-Pause Snatch Deadlift (below knee + above knee) - 5 x 5; rest as needed (target = 135# across, film from side -- this is focused on developing the optimal positions for a squat / power clean)
Felt better than last exposure
B. BB Shoulder Press - build to 5RM; rest as needed 5 RM = 110 Lbs.
C. Sandbag OTS x3 + Sandbag Bearhug Squat x3 - 6 sets of the complex (91# depending on what you can put together here, I'm making the assumption that your 100# bag will be in by now)
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10 Sets completed AFAP each round
10cals AB
8 Burpees
10 KB Goblet Squats @ 35#
10 Inverted Bar Rows
Rest 60sec b/t sets
36:56 This was rewarding and tough.
*if speed / power drops off, rest additional 60sec before starting next round
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Shoulder Movement
A1. Face-down Shoulder Swimmers - 3 x 5 slow / controlled reps
A2. Face-down Behind the Neck Overhead Press (narrowest grip you can manage) - 3 x 5 slow / controlled reps
A3. Side-lying Shoulder Windmill - 3 x 3 slow / controlled reps ea direction
Mod carb
P 159g, C 200 g, F 62g
I really felt a lot of progress over this block of training. My capacity is the best it's been for years and feeling stronger. I have been challenged and feel much more confident about intense efforts. Kind of a break through knowing that I can handle some higher volumes and efforts. Really excited about the next few blocks!
Thanks!
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