A. Banded Front Squat - Moderate bar weight + Moderate band tension; 3 reps; rest 90s x 3 sets
Done @ 135-135-140. Felt strong through all sets.
B1. Hang Snatch Pull; 1.1.1.1; rest 20s/30s
B2. Hang Power Snatch; 1.1.1.1; rest 20s/3 minutes - Build to a tough set for the day
Only did 3 full sets (didn't want too many reps on the shoulder), built to 115 again, all good reps at that weight.
C. 15 Minute EMOM:
1st: 10 CTB Pull Ups
2nd: 10 Hang Power Clean 95lbs
3rd: 30s Ski erg @ 80%
Done solidly. CTB felt pretty good, shoulder was a little cranky on the first round but warmed up and was good from there.
D. Assault Bike
15s @ tough effort that doesn't hurt Glute
1:15s easy x 10 sets
Done, hit 93RPM/950 watts for first 7 sets, dropped off a bit for the last three to about 90/920.
OTHER: Worked some pulls from the floor - able to pull up to about 75% on both clean and snatch, which is a huge step forward for the glute.
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