Training:
A. Clean: 1 rep EMOM for 15 min, 5 @78%, 5 @83%, 5 @88%, then, if feeling good, continue to a heavy single w/2 min rest (+5 singles max) (235,250,265)
B. Front Squat: 3 x 3; rest 2 min - 75-80% (235,245,250)
C. Trap Bar DL: 3 x 8-10 @2110; rest 2 min - moderate (115/side, 120/side, 120/side)
D. Slider Lateral Lunges: 1 x 10-12/leg, rest 90 sec b/t legs (16kg)
+
9 MU
12 HSPU
15 C2B
Run 800m @70%
15 C2B
12 HSPU
9 MU
~9min
+
Trap 3/Ex Rotators
ELDOA SI/L5 - 60 sec
+
Trap 3/Ex Rotators
ELDOA SI/L5 - 60 sec
Notes: Cleans felt pretty good today. Changed the hip position, but the biggest difference was the pull back under. Bar felt a little forward but I was confident in hitting all weights. Front squats felt heavy but pretty fast. Trap deadlifts went heavier than last week. Feels like I am leaning back a little on these. Slider lunges felt good today, and no groin pain since going to the neurokinetic.
For the tester, I went unbroken on the MU, HSPU, and C2B on both sides of the workout, but I didn't feel great on the kipping HSPU or C2B pullups. I may need to talk to a gymnastics coach to help with these movements. Finished with 30min of mobility and activation work.
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