12/4
Last 2 days spent time on soft tissue work, trying to reduce inflammation and hyper-irritable muscles.
Today
Warm up = Unloaded GSQ, Unloaded TGU, push-ups (2-3-5), Unloaded hip-hinge
Skills practice - carry & squat - 20kg - 10mins
Skills refresh - row & push-up
Did a mash-up of the Cook carry and the Eagle (Cooked Eagle?) =
OH L/R then Rack L/R then suitcase L/R + 5 FSQ every arm change.
Did the carry in a square square (forward, sideways, backward, sideways) 1 square OH 2squares rack 3 squares suitcase)
Row was 20kg 1/1 2/2 (rest) 1/1 2/2 3/3
Push-up (high tension from knees) 1-2-3-4.
Take-aways
I like this carry-squat sequence because it sneakily includes 2 OHP 3 loaded carries 6 cleans and 30 FSQ
Also I really enjoyed the rows as can feel it helping groove a strong hinge position.
And really nice to include push-ups in the warm-up as I've never spent time on them - and as I'm planning to get strong I don't want to omit the very basics. I'll certainly keep them for a week or two.