May-6

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

3 Power clean + 3 Hang Power Clean + 3 Front Squat @ 185-205#

*start at the bottom end of loading range EVEN THOUGH you worked at 205# across last week — this is a 33% increase in density within the min…will be MUCH more challenging

Worked with 195# across – you were right, this was way more challenging for my legs.

+

A1. Clean Grip DL – 4 x 5.5.5; rest 20sec + 60sec (285-305# across)

A2. CG Bench Press – 4 x 5; rest 90sec (225# across)

B. Snatch Grip Bent Row @31×1 – 3 x 5-6 @ 135-155#; rest as needed

295# across on the DL – was playing around with torso angle today and felt like a little more upright torso is WAY stronger for me to deadlift. I still have really good feeling in hamstrings/glutes. Makes sense with my proportions/limb length, right?

Benchpress was easy with 225#

PM

O2 Reloading 

60min Continuous

10min Choice Cyclical @ EN0 (100-120 BPM)

5min Foam Rolling / Locomotion 

3min Relaxation Breathing (@6060 cadence)

Done on C2 Bike