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 – 5-6 Strict + 7-9 Kip HSPU (tape-off Open-standard box, ensure you are FULLY within box)
Min-2 – 1-2 Strict + 2-3 MU + 3-4 Rings Dips
Min-3 – 15-17 GHD Sit-ups
7 strict + 9 kip hspu all rounds
2 strict + 3 kip MU + 4 strict dips all rounds
17 GHD sit ups all rounds
⁃ overall felt good. More challenging than last time, but didnt struggle to work through.
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EMOM for 12-15min
Min-1 – 14-16 HR Push-ups
Min-2 – 5-6 Strict CTB + 5-6 CTB
Min-3 – 14-16 TTB
16 hr push ups all round (very easy)
6 strict + 6 kip C2B without coming down all rounds – but this was challenging. Pulling got a little tired.
16 TTB always unbroken.
Ripped my hand on the last C2B‘s but not too bad.
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Grip Support
A. Towel Grip Bent-arm Hang – 3 x 10-15sec; rest as needed (90deg bend)
B. Towel Grip KB Farmers Carry – 3 x 20-30sec; rest as needed (70# ea hand)
C. Axle Bar Reverse Curl @4131 – 3 x 10; rest as needed (light-mod load, keep elbows infront of body throughout ROM)
This was pretty easy for me but fun!
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
40-45min
5-7sec AB @ 100% effort
83-85sec AB @ EN1 (120-140 BPM range, ZONE-1 effort / pacing)
Always ~1700 watts. Had to do more or less recovery pace between efforts to stay in prescribed HR ranges.
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PWO Breathing Protocol from BM
