1/15
A1 – Piked HS hold x 10-12 sec with full breath cycles in this position, rest 45 sec
A2 – Wall supported thoracic bridge flows x 3/direction, rest 45 sec
A3 – Serratus anterior wall slides x 4-6, rest 45 sec
A4 – KB bottoms up snatch into high windmill x 3/side, rest 45 sec x 3 sets

B – EMOM x 12
Odd min – 1 paused squat snatch @ 165lbs (3 sec pause below the knee)
Even min – 2 regular squat snatches, same load as above. goal for both of these is technical exposure and quality

C – Snatch grip BTN push press x 3/Snatch grip BTN push jerk x 2/Snatch balance x 1 with 3 sec hold in bottom, new complex every 2:30 x 5, all working sets at 165 or up this week

Did this at 185felt good my snatch. Alan was. I’m scared to just fall out to the bottom. I think.

D – Split stance BB RDL x 8-10/side, 185-205lbs, should feel primarily in forward hamstrings, rest 1 min bt sides x 3 sets

Hit 195 for this
+
EMOM
Odd min – Row cals
Even min – 1 round of (5 deadlifts + 5 front squats + 5 shoulder to overhead @ 155lbs)
Continue this back and forth until you accumulate 150 row ca

15:37. Fuck this. Wow. Couldn’t FS to save my life. . STO was horrible. Literally on last 2 I hit 4/3 and hit my minute mark. It was bad. STO is a huge weakness for me. I forgot until today. And my finger I was a little hesitant. It’s a little sore now. Taped it to middle finger tho

I actually think that time is wrong. I think I missed something Bc I started with the weight lifting movement.

So I should’ve ended

+

Strict pullups – accumulate 40 for the day, controlled negative on all, let me know how finger holds up

4:55 minutes