Day 13 8/23/19

Day score: 9, got a really good night’s rest. No soreness. Feeling pretty on point.

8/23

AM

Dynamic Scap Prep

A1. Quadruped Scap CAR’s – 3 x 5 slow / controlled rotations ea direction; rest as needed

A2. Scap Push-ups – 3 x 5 slow / controlled reps; rest as needed (from elbows)

A3. Bar-hanging Scap Pull-ups – 3 x 5 slow / controlled reps; rest as needed

A4. Yoga Push-ups w/ exaggerated scap elevation & protraction – 3 x 5 slow / controlled reps; rest as needed

+

Push / Pull Gymnastics Progressions (establish some hold times for future progression)

A1. Rings Hang w/ light RTO – 3 x AMSAP; rest as needed

40, 38, :30

A2. Wall-facing HS Hold – 3 x AMSAP; rest as needed

1:15, :51, ;51

B1. Rings Inverted Iso Hold – 3 x AMSAP; rest as needed

*bottom of the ring row w/ feet elevated and scaps retracted

:42, :36, :31

B2. Rings Support w/ light RTO – 3 x AMSAP; rest as needed

*top of the ring dip

:25, :21, :18

C1. Rings False-grip Lock-off – 3 x AMSAP; rest as needed

*rings touching chest- top of ring chest to ring

;11, :06, :03

C2. Rings Bottom of Dip Support – 3 x AMSAP; rest as needed

:22, :15, :18

D1. Rings Row Lock Off – 3 x AMSAP; rest as needed

*top of ring row- rings touching chest

D2. Frog Stand Isometric Hold – 3 x AMSAP; rest as needed

Wasn’t able to get into this position very well so a bunch of :02-:03 second holds

+

Repeat Scap routine from beginning

*RTO= ring turnout

PM

A1. 2 flat-footed clean pulls x5, rest as needed

*re-set at bottom- focus on keeping entire foot on ground during pull

**https://www.youtube.com/watch?v=svDwGrJjpog

***Build each set to a heavy

285#

A2. 2 high hang squat cleans x5, rest as needed

*mark foot position- focus on not jumping backwards

**build to a heavy WITHOUT jumping back

+

Stayed at 205 for these for very high hang cleans. Really focused on the feet and didn’t jump back. Traps felt tired from the pulls at the end!

EMOM 5 min:

4 2-KB hang power cleans + 4 2-KB STOH

@53# ea.

Not bad, had to focus on not being pulled forward in the rerack of the S2OH & some of the swigs.

+

EMOM 5 min:

4 2-DB power snatch + 4 2-DB STOH

@50# ea.

These were okay, had to get used to the pull of the snatch so it wouldn’t irritate my shoulders.

+

AMRAP 1 min: DU

*Rest 1 min

x4

58, 45, 56, 37. Had some good sets. The last one I tripped a lot. Felt like my shoulders couldn’t get the rope moving at the right speed.