AM
Prep
A. Trunk Stiffness – 5min (McGill Series / Sled Drags & pushes / Yoke & KB OH Carries)
B. Hip Prep – 5min (glute activation / hip & adductor freedom)
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A. TnG Power Clean – 3 sets: 3 on the 30sec for 4min (8 sets, @185-205# target loading)
185# first set
195# second set
205# third set – this was challenging but with perfect reps and high catch on all reps
B. HB Back Squat @40×1 – 6 x 4; rest as needed (starting @ 70%, building by feel from there, establish training loads for upcoming weeks)
Worked up to 345# – felt a little slow after all the PC‘s – no belt/no knee sleeves
C. Hover Snatch DL – 4 x 4; rest as needed (205-225#, use straps as needed)
225# across – felt good
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For QUALITY
10-8-6-4-2 Double DB Power Snatch @ 50#
20-40-60-80-100 Double-unders
Done without clock but double DB snatch felt great and easy.
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10min play / practice w/ DB 1-arm OHS (work through the following, based on your observations from last week)
-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)
PM
15min cyclical warm-up (cyclical = run / row / ski / AB / etc)
10min Joint Prep (dynamic ROM / specific prep for workout)
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4min AAR / Run @ 90% effort
4min Rest
4min Row @ 90% effort
4min Rest
4min AB / C2 Bike @ 90% effort
4min Rest
4min Ski @ 90% effort
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Choice Cyclical – 15-20min @ easy recovery pace
PWO Breathing Protocol from BM + sauna PM + Romwod
Only had 60 minutes between AM/PM so legs were really empty, but still good session and effort.
4:30/1000 meter on AAR
1:48/500m on Rower
1:48/500m on C2 Bike
1:48-1:51/500m on Ski
Was pretty tough today, but had fun. Heartrate on each intervall 185 bpm +/-5 bpm
