Warmup: Foot MFR, Toe Pulls, Lat Stretch in Cage, Z-Drills, Segmental Rolling, Indian Clubs
–Rolling was out. Jacked up form swings and snatches volume this week – need to get them back into place regularly.
Box Squat (IPF Metal Squatter bottoms, 12″ box, Rehbands, barefoot)
8×2 305
–After 4 sets, really started to feel light and fast.
KB Swings (24kg)
3x 60/60
rest
3x 30/30
Ab Dolly / Rope Pushdowns / 5s Hang Pull-Ups / OH Flexion and ABD Lat Stretch in Cage
3×15
40 air 2×15, 50 air 1×15
3x 3+2+1
3x 10/10 + 10/10 w/alt arm driver
Indian Clubs (1-arm movement 1, tall kneeling)
5x 10/10 – slow to moderate speed
–Reworking elbow in position as reminded on Indian Club Facebook video from Laree
