Jan-7 *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 = 115# across, film from side -- this is focused on developing the optimal positions for a squat / power clean)
https://www.youtube.com/watch?v=_0IrGhUWjwM
I just can't seem to "set" my shoulder blades and upper back. I just can't seem to figure out how to retract my scapulas and position my upper back under load. It's like my body just won't hold that position.
B. BB Shoulder Press @21x1 - 5 x 5; rest as needed (@ 90-95% of heavy 5) @ 85# Felt better than last time.
C. Sandbag OTS x3 + Sandbag Bearhug Squat x3 - 5-6 sets of the complex (60-80# depending on what you can put together here) @90# Really like the new rogue 100 sandbag. This was a good test, especially over the shoulder.
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10 Sets completed AFAP each round
10cals AB
7 Burpees
10 alt Lunges ea leg (20 total)
9 Inverted Bar Rows (these mimic the position of a kipping CTB well -- I want to build some capacity here)
Rest 60sec b/t sets
*if speed / power drops off, rest additional 60sec before starting next round
This was a battle. The first 4 rounds I was able to maintain with a 60s rest. The final 6 rounds a rested 2 min between rounds. I loved it.
41:18
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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 156 g, C 201 g, F 77g
This past few workouts I feel like I have enter a new phase with a better ability work at a higher intensity. I think it has been a physical and mental break through.
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