W3

Thursday- Mvt warm up (glutes) + OHS + Snatch + BSQ + Core (bending)

3 rounds not for time:

15 Banded X-Walks each direction

10 Kip Swings on Bar with tight hollow/arch positions

10 Goblet Kossack Squat each side, 20-30# weight **focus on stretch at the bottom

+

A. Overhead Squat @ 15X1, 4 x 4, rest 90-120 sec

B. 3-Position Snatch (high hang, above knee, below knee), 1 set/90 sec for 6 sets

C. Back Squat @ 30X1, 4 x 5 reps, rest 2-3 min

D1. L-sit Hang- 4 x 20-30 sec, rest as needed

D2. Banded Good Mornings, 4 x 20 reps, rest as needed

Warm up done

Did 2-3 minutes of Jill's breathing balls on my psoas and wow. The right side is so tight.

The kossack squats for me. Squatting to the right stretching my left felt fine. But squatting to the left and stretching the right felt like I had a guitar string attached to my my inner thigh. Something in there is super super tight.

A. Done at 165#

B. Done at 145#

C. 275, 290, 290, 300#.

D1. :20 all the way. Right hip flexors and psoas were limiters

D2. Done.