Definitely feeling flat and tight today. I wanted to leave in the middle of warming up but I figured I was already there at the very least I should get some movement in.
3D breath - crucial for getting the body to relax
Foam Roll
Stretch
Prep
A1. Armbars with side lying press 16kg 2/2 2/2 - Took my time with these. Diaphragmatic breathing into the press trying to let the kettle bell sink deeper into the stretch
B1. Get Mills with Bar bell 45 1/3 65 1/2
B2. T spine mobility
C1. Barbell Hang Power Snatch - 65 x 4 95 x 4 , 4 , - Just wanted to stay in touch with the movement
C2. Planks - Stick on back making 3 points of contact. Holding with a packed neck and 3D breath 35 seconds 1 set
D1. Press Ladders Double 28kgs (1,2,3) x 5 ladders for 30 reps total - Finished in 13:58 - Triceps were already sore from push ups yesterday.
ESD
5 minute snatch test 24kg - 4:09 - can't get a PR every time :). Part of me wanted to see how many more I could get in the last 51 seconds. Wasn't the day to push it.
Versaclimb 30/60 x 5 rounds Resistance 5.5 turns - Wow, first time using this thing and its a smoker. Wish I got into it earlier. Ill definitely be using it more now.
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