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 – AMRAP sets of 3 @ 145#; rest 60sec b/t sets (stop @ 6/10 fatigue, leave 4-5 sets in the tank, pay close attention to compensation patterns: leaning back / flaring elbows)
11 sets – felt good!
B. Snatch Grip Behind the Neck Push Press x2 + OHS x2 – 4 sets of the comiplex 185-205#
*this week try to work in pulling ribs down and setting a more neutral pelvic tilt at the TOP of each rep and maintaining throughout the movement. Also consider wearing a belt lightly to allow for a „“gut out““ brace cue
Tried my best. Will continue working on it. But I think it was better today.
Video: https://youtu.be/aeW-kMVzy50
C1. Strict Rings Dips – 4 x 4.4.4; rest 90sec (hold lockout @ top 1-2sec ea rep)
C2. Strict CTB Pull-up – 4 x 4.4.4; rest 20sec b/t clusters + 2min (full deadhang at bottom)
Dips easy
C2B a little harder than dips but also good reprange to work with.
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Accumulate the following for quality
70 Arch-hollow swings 18-18-17-17
70 Hollow Rocks 24-23-23 with 20 sec rest bt sets
70 GHD Hip Extensions 18-18-17-17
PM
15min Aerobic Prep (integrate nostril breathing here as you progress pace / effort)
*spend your time on your weakest erg
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2 Sets:
60sec AMRAP BF Burpees
60sec AMRAP Wallball @ 20#
60sec AMRAP Cals Row
60sec AMRAP BBJO @ 24″“
60sec AMRAP Thrusters @ 95#
60sec AMRAP Cals Row
Rest 4min b/t sets
Lost rep count both sets .. but I think I got something like:
20 bf burpees
35 WBS
18 cal Row
16 BBJO
20+ Thruster
20+ Cal Row
on both sets. Was a tough one. Actually I had to pay attention to not burn me too much out before the thrusters. Otherwhise i wouldnt be able to complete a good amount of reps there.
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15min Choice Cyclical @ easy recovery pace
PWO Breathing Protocol from BM + Sauna 15 mins + cold
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