A. BTN Push Press + Hold 5 reps + 20s Hold; rest 90s x 4 sets - build each set
B1. CGBP @ 40X1, 5, 4, 3 ,2; rest 10s
B2. Pendlay Rows @ 20X0, 6-8 reps; rest 10s **Chest supported rows if this bothers hip at all**
B3. Hollow body rocks; 30 reps; rest 10s
B4. Banded good mornings; 20 reps; rest 2 minutes x 4 sets **to correspond with CGBP sets above**
+
20 Minute EMOM:
1st: 20 Calorie AB
2nd: Rest
A. 95,115,135,145
B1. 95,115,135,145
B2,B3: No issues
20 Min EMOM: 5 sets were good, last 5 were 18,18,17,17,17
A: Snatch Pulls + Skills + MAP AB
A. Snatch Pulls, 3, 3, 2, 2, 1, 1; rest 2 min - reset b/t reps, 3’s @ 225lbs, 2’s @ 235lbs, 1’s @ 245lbs
B. Muscle Snatch + Power Snatch; 1 + 2; rest 1 minutes x 10 sets - moderate/heavy across **Please be careful here - adding the muscle snatch to help keep your loading appropriate and protect hip**
+
16 Minute EMOM:
1st: 1 Arm hang from pull up bar 10s
2nd: 25ft HS walk
3rd: 1 arm hang from pull up bar 10s
4th: 10 Double KB Hang CJ 35lbs each arm
+
5 Minute AB @ last weeks pace - all 75 calories at a steady pace
2 Minute rest / walk x 4 sets
A. No issues with snatch pulls
B. Only used 115 for complex work
EMOM: Hanging was fun, UB HSWalks, and no issues with C&J's
Thursday: Rest
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