AM
Prep
A. Reverse Sled Drag – 200ft; rest as needed (heavy load, keep upper back engaged, push through knees)
465#
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
D. Wtd. McGill Curl-up – 3 x 3 w/ 3sec hold ea side (place 53-70# KB on lower abs)
+
A. Low Bar Back Squat @32×1 – build to mod-heavy 5 for the day; rest as needed (based on what I’ve observed of your positions in a squat, I’d like to use the low-bar squat for the time being as our primary squat development tool. It will challenge your midline / trunk stability more than high bar. I anticipate 3-5 weeks based on your feedback)
Build up to 285# – actually I never braced with intent. I just squatted and the bracing I did, is what happened. Concentrated on bracing today and think it’s way better.
Video: https://youtu.be/CyUeyTuEdqw
B1. BB Front Rack Drop Lunge @2020 – 4 x AMRAP-2 ea leg; rest 30ec b/t legs + 60sec (115-135#, AMRAP-2 = leave 2-3 reps in the tank each set)
*I’m interested as to whether this is a dramatically different stimulus for you since you again reported FR WL as a challenging movement in your movement list
B2. BB Clean Grip RDL – 4 x AMRAP-4; rest 60sec (135-155#, leave 4-6 reps in the tank each set)
*set your brace at the top of each rep
10-12 reps on the lunges/leg. No limitations here. It’s funny, I almost feel stupid that I wrote that these are a problem, feels perfect at the moment.
+
EMOM for 12min (low-intensity sport practice — try to improve movement economy / efficiency)
Odd – 8 TnG Snatch @ 75# (play with different techniques for cycling the BB, Muscle / Power / Hip / No-Hip + where you’re breathing within the movement)
Even – 50 Double-unders (focus is on staying „“low““ to the ground + turning rope from wrists)
Was great. No pain. Would like to keep stuff like that in. When I program skillwork on my own, I always „overprogram“ it. Doubles get better, will film next time again.
+
10min play / practice w/ DB 1-arm OHS (work through the following, film any elements you think I need to see)
-Squat Position Sky Reach (get into squat, reach 1-arm toward sky, other arm grabs opposite ankle — open throacic positions)
-Counterweighted Thoracic Rotations *https://youtu.be/rr82FmMjyNs
-Banded RNT 1-arm OH Squat (unloaded, holding onto light band pulling forward)
-Light DB / KB 1-arm Box Step-up (fight for zero compensation OH, progress box height as you go)
Played around with all of it and made some videos. Shoulder mobility still a bit limited. Also stuff like that feels great for me. Working on the right stuff!
Videos of some of the movements, interesting for you:
RNT SA OHS right: https://youtu.be/E6uGMdxIRLk
RNT SA OHS left: https://youtu.be/ytQk8zAoAxM
SA DB OH STEP UP left/right 20“: https://youtu.be/9uc9mH95q1E
SA DB OHS left/right: https://youtu.be/ohaOytn8TTY
NOON: did the hiproutine you sent me last week, reslly feels great.
PM
15min cyclical warm-up (cyclical = run / row / ski / AB / etc)
10min Joint Prep (dynamic ROM / specific prep for workout)
+
Row – 100m Time Trail
rest to complete recovery (active / passive by feel)
15.9 seconds – 1:17/500m all the way
+
Row – 500m Time Trial
1:28.6 – was fun and good effort.
+
Choice Cyclical – 15-20min @ easy recovery pace
PWO Breathing Protocol from BM“ “
+ 2×15 minutes sauna + icebath
Summary: lifestyle on point. Legs smoked. Compex/stretching/bresthing for recovery before bed.
FLO‘S Training Blog 