Mar-22
AM
Hinge Position Prep
A. Reverse Sled Drag – 200ft; rest as needed (heavy load, keep upper back engaged, push through knees)
445#
B. Banded Pull-throughs – 3 x 10 w/ light/mod band; rest as needed
C. Tall-kneeling Banded Hip Extension – 3 x10 w/ light/mod band; rest as needed
*maintain spine stiffness throughout
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A. HB Back Squat @32×1 – build to moderate 4 for the day; rest as needed (film from the side, I want to see what a heavy BS looks like for you)
Build to 305# (moderate) -hips feel way more open than usually.
Video: https://youtu.be/Ef0xyDtkAGI
B. DB 2-arm Front Rack Drop Lunge @2020 – 4 x AMRAP-2 ea leg; rest 45sec b/t legs (50# ea hand, AMRAP-2 = leave 2-3 reps in the tank each set)
*film one set on each set
Always 15-20 reps on each leg. Hard to tell on a Lunge when it’s time to stop. Stopped before comprimising in form or tempo.
Videos:
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EMOM for 15min
Min-1&2 – 12 Alt DB Snatch (50-60#)
Min-3&4 – 15 GHD Sit-ups
Min-5 – 50 Double-unders
This was fine. Did it with 60# and worked on breathingflow and efficiency. Elbow and shoulder felt great. That’s really awesome!
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PWO Breathing Protocol from BM
After a 15 min cooldown Walk. 10 minutes 7-0-7-0 in the sun relaxing
15min cyclical warm-up (cyclical = run / row / ski / AB / etc)
10min Joint Prep (dynamic ROM / specific prep for workout)
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Row 2k Time Trial
6:51 – not a pr regarding the circumstances and not following a progression or anything the last 3 months, I‘m really happy with the effort. 2k is by far the toughest distance. Looking forward to work on my rowing.
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Choice Cyclical – 15-20min @ easy recovery pace
Summary: great day of training. Feeling really good. Conditioning obviously needs to improve a bit. Body feels great. Especially elbow and shoulder are way better.
FLO‘S Training Blog 