AM
Prep:
A. BFR IPC – upper body, 5min
B. Labrum / Scap Prep – 5min (draw from the elements we’ve used in previous weeks, goal is to
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A. Shoulder Press – build to tough triple for the day; rest as needed (establish training loads for future auto-regulated work)
165# x 3 reps – maybe there would have been 5-10# in the tank but happy with that, considering the long time with no pressing.
B. Snatch Grip Behind the Neck Push Press x2 + OHS x2 – starting @ 135# progress load in 10# increments to 185-205# by feel; rest as needed
*for both A / B do not perform at max speed in the first few sets, add speed as you go
205# was solid. Movement feels a bit rusty but will progress fast.
Video: https://youtu.be/f-8lgZLD2Zc
C1. Strict Rings Dips – 3 x 4.4.4; rest 90sec (hold lockout @ top 1-2sec ea rep)
This was perfect
C2. Strict CTB Pull-up – 3 x 4.4.4; rest 20sec b/t clusters + 2min (full deadhang at bottom)
Felt good and done with great form
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Accumulate the following for quality
60 Arch-hollow swings 15/15/15/15
60 Hollow Rocks 30/15/15
60 GHD Hip Extensions 15/15/15/15
PM
15min Aerobic Prep (integrate nostril breathing here as you progress pace / effort)
*spend your time on your weakest erg
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3 Rounds for time
15cals AB
10 BF Burpees
…rest 5min
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3 Rounds for time
15cals Row
10 BBJO @ 24″“
…rest 5min
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3 Rounds for time
15cals Ski
10 Burpees to 6″“ touch
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10min Choice Cyclical @ easy recovery pace
PWO Breathing Protocol from BM
3:31 on the first one
3:58 second
4:07 third
Man, that was tough. But felt okay, little fran-lung after the first one.
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