A2. Plate Squat Flow - 3 reps x 2 sets; rest as needed (start w/ plate overhead, drop into bottom of squat, slowly bring plate to chest and round spine from neck -> lumbar vertebre by vertebre, repeat the process in reverse, slowly press plate back overhead then stand from the squat)
A3. Overhead Squat w/ heels elevated @3131 -5-6 reps x 2 sets; rest as needed
B1. Elevated Cat-stretch Contract / Relax - (3 x (5sec / 5sec)) x 2 sets; rest as needed
B2. Face-down Shoulder Prisoner Rotations - 3 slow/controlled reps x 2 sets; rest as needed https://www.youtube.com/watch?
B3. Low-rings Kneeling German Hang - 20sec x 2 sets ; rest as needed (mild stretch)
C. HSW; 50' AFAP x 6 sets; rest 2min
D. Pistol Tech Work; practice to box but do not accumulate more than 15 rep/side
+
(all technique focused, adjust reps as needed to not over do this)
15min EMOM:
Min 1: 30' DB FRWL
Min 2: 4-6 Muscle Ups (ring and bar - mix them as you feel comfortable)
Min 3: 8-12 K HSPUs
+
15min EMOM:
Min 1: 8-10 DB Snatch w New Standard
Min 2: 6-10 C2B
MIn 3: 3 DB Devils Press
+
20min Easy Assault Bike @ 120 BPM HR
A1-B3. Completed all movement work and mobility.
C. HSW went really, felt super easy. I only did 25' X 6. First time doing them since jamming that finger.
D. Completed. I'm writing this on Wednesday and my left leg was definitely bothering me more than usual. could be from this.
EMOMs - Completed. All movements felt really good. The next 2 days I was definitely sore from MU/C2B.
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