Openers, Power clean/lateral speed work, sled drags

1000

1) scap work

2) pawu - deadbugs, planks, spider man lunge, see saw to burpee

3) openers
hinge w/ empty bar
jefferson squat w/ empty bar
shoulder opener w/ 3 kg dbs
landmine row - 2x10 L only
ghd: 2x10 hip extensions IT, 2x10 low back extensions ET

4) power clean build to heavy, comfortable triples - 3 x 40,50,60,70 kg
then....3 rounds:
3 x power clean, 80 kg
2 x long 5/10/5 sprints

5) sled work w/ +65 kg
2 x 50m reverse drag, 5 minute rest
2 x 50m bear crawl drag, 5 minutes rest

*on the bear crawls I crawled the first half and then just came to my feet for the 2nd half

6) seated hamstring stretch w/ band

• Notes: Fun one today. Actually had much more planned cut it short and decided to play with the sled a little bit. Basically just has a thin rope looped that you can pull or put around your waist to drag. The bear crawls are pretty uncomfortable because its thin and digs into your hips, and also keeps your steps super narrow which felt like a limitation. Gonna mess around with it some more, but it's still plenty brutal. Enjoyed playing around with torque on the ghd. The ET variation I find very difficult. Power clean felt meh, and my sprints looked childish slow on video. All good though, everything feels great.