7/10-7/11 front squat double and power cleans

~ Squat Prep / Front Rack Prep / Hinge Prep (KB swings) Glute Activation + Lat and Scap Activation

A. Front Squat - 10 x 2 / rest 90s (build to a tough but manageable double) *focus on high elbows, weighted back in heels with an active trunk. don’t go too low as we’ve discussed before in class at LKN worked up to 85 lbs.  know this is still light but building conservatively.  Felt good and stable (but still hard).  

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4 sets:

C1: KB Deadlift @ 2111 x 15 (#44-53) *heels / knees back / tight trunk did #53...felt good, no pain

C2: Pull-up x AMRAP (kipping okay just be prepped and warm for it) 7,7,8,7 (Kip)

C3: Goblet Squat x 15 (#35) *push back to heels as you move downward / shoulders back / torso upright

C4: Seated DB Tricep Overhead Ext x 16  (mod weighted db)

Saturday - 7.11

~ Glute / Pec / Core Activation + Hip Mob + Run Prep

A. Ring Dip Negatives @ 22J2- 3 sets: 1.1.1.1 / rest 15s / rest 90s have never tried this before.  Was tricky to stabilize on the rings but was starting to get it I think

B. Bench Press - 20 UB Reps @ #5 heavier than 7.7 #55...no issues

C. 8 min EMOM x 8 Perfect Reps on Barbell Glute Bridge (#75) #70 because did not want to wait for the weights to be free.  Don't think 75 would have been an issue.

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15 min AMRAP 

5 Power Clean (#55)

100m Run

10 Thruster (#55) substituted this with 20 air squats.  Bartemus was here and advised to only do the cleans since I have not done either exercise since last injury.  He said to crawl before I walk :-). Cleans felt ok.  Back is sore but it always gets a bit sore when I reintroduce a movement.  Feel ok to continue doing cleans....just need to build slowly because my technique is not great. 

100m Run

20 Ring Row