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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EMOM for 12-15min
Min-1 – 5 Strict + 7 Kip HSPU
Min-2 – 1 Strict + 2 MU + 3 Rings Dips
Min-3 – 15 GHD Sit-ups
All painfree and technical still feels good. Videos for you, as you never saw me doing gymnastic movements. Happy to hear some feedback.
Hspu complex: https://youtu.be/lwITdmXjW04
MU complex: https://youtu.be/YWpQflIe5iI
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EMOM for 12-15min
Min-1 – 14 Push-ups
Min-2 – 8 Strict Pull-ups
Min-3 – 14 TTB
Reps were really easy on all EMOMs for me. Still, my grip feels a little off at the moment. Maybe just not used to kipping atm, but we may work on that a little in the future!
Volume was really fine for me, good to start again!
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HSPU Assistance
A1. Long Seated Empty BB Press @4131 tempo – 3 x 6-8; rest as needed
A2. GHD Sorensen Hold w/ light trainer bar Snatch Grip Press @3131 tempo – 3 x 4-6; rest as needed (use lightest bar available)
A3. HSPU Width Wtd Vest Elevated Cat Stretch w/ contract + relax – 3 x 7sec stretch + 7sec contract; rest as needed
*first touch on loaded stretching, be mindful of elbows / connective tissues for the Wtd. Vest Elevated Cat
+ 5-7 minutes labrum/rotator which I played with from strengthcoachtherapy.
PM
15min Hip Movement
*draw on elements from last 2 weeks here, if you need guidance on this let me know
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Blended Base Support
4 Sets
10min @ EN1 (55-65% HR max) *nostril breathing
4min @ EN5 (90-95% HR max) *free breathing
1min Rest b/t sets
*alternate between Bike / Ski for each of these series, goal is to work on blood-flow diversion here
Paces were about 1:47/500 on Ski and 2:15/1000 on bike. I enjoy sessions like that.
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PWO Breathing Protocol from BM
+ 3 x 10 min sauna + cold exposure
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