AM
Prep
A. Trunk Stiffness – 5min (McGill Series / Sled Drags & pushes / Yoke & KB OH Carries)
B. Hip Prep – 5min (glute activation / hip & adductor freedom)
C. Hinge Prep – 5min (touch on the pull-throughs / etc from previous weeks)
+
EMOM for 6min
2 Power clean + 2 Hang Power Clean + 2 Front Squat @ 165-185#
*first real exposure to BB cycling, move through this w/ a quality focus, will progress to 3’s next week if everything is good
Thought its 205# so I did it too heavy this week, but was really solid. Actually hang-cleans feel less powerful for me than from the floor or below knee.
Video (last set shown): https://youtu.be/cICnO7hFNYQ
+
A1. Clean Grip DL – 4 x 5.5.5; rest 20sec + 60sec (first set @ 275, progress load by feel from there)
A2. CG Bench Press – 4 x 5; rest 90sec (build to mod-heavy 5 for the day, establishing training loads not max)
Deadlift up to 295#
Video: (285# shown): https://youtu.be/RopW14hLKQI
Benchpress up to 245# – solid reps with no sticking point. Bench feels tighter than ever!
PM
O2 Reloading
60min Continuous
10min Choice Cyclcial @ EN0 (100-120 BPM)
5min Foam Rolling / Locomotion
3min Relaxaion Breathing (@6060 cadence)
Love stuff like that, feels great afterwards and during!
FLO‘S Training Blog 