6/8
EMOM 10-14 min: 2 RMU
Still clunky but getting back to normal. Hard after the shoulder day
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A. 2 box back squats x 10, rest 90 sec
*increase loading – should be tough but sustainable
B. 1.1 DL x 5, rest 10 sec btw pulls / rest 2 min btw sets
*compelte the eccentric of each lift. Heavier than last week
375 – felt very very very heavy today
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A1. 15 dimmel DL @ 125-135# x 2, rest 1 min
A2. 20 single leg barbell hip thrusts @ 65# ea x 2, rest 1 min
6/9
AM
4 sets:
1 min wall sit (can be broken up)
20 jumping air squats
12 cal standing C2bike @ damper 10
-rest 4 min-
PM
Alt EMOM 10 min:
min 1: 1 snatch pull @ 120%
265 – felt nice compared to last week
min 2: 1 Power snatch @ 80% – focus on speed
175 – happy with how these went. This is close to my end range of powers.
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EMOM 10 min: 1 clean pull + 1 power clean
*across – choose a challenging but sustainable loading – nothing below parallel
230# – 70% were really clean reps. Three were poor in the catch. No misses. Happy to hit this consistently.
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EMOM 10 min:
15ft HSW
No falls, tried to get myself walking faster
..into..
EMOM 10 min:
3 wall walks
Not as bad as I thought it would be. Moved fast.
..into..
EMOM 10 min:
6-9 KHSPU
Gabe gave me a cue on my hand position in these and I was able to fly through the first 7 sets of 9. Held 9 throughout but last 3 sets were tough.
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Crossover symmetry recovery protiocol
Jackson’s Training 