AM
A. Trunk Stiffness – 5min (McGill Series / Sled Drags & pushes / Yoke & KB OH Carries)
B. Hip Prep – 5min (glute activation / hip & adductor freedom)
+
A. 3 Position Hang Snatch – 1 complex on the min starting @ 115# building to 165-175# in 10# increments (hip / above knee / below knee)
Build up to 175# – no discomfort or pain.
B. Snatch Girp OH March – 3-4 x 30 steps @ 115-135# (goal is just building wrist / shoulder tolerance)
*focus on ribs down neutral pelvic tilt, squeeze the glutes and brace on
This felt great for me. Done with 135#
C1. Low Bar Back Squat @31×1 – 5 x 2.2.2; rest as needed (275-295#)
3 sets @285#
2 sets @295#
C2. Box Jump From Seated @ parallel – 5 x 1.1.1; rest as needed (36-40″“)
+
3 Rounds for time:
12 Alt Pistols
48 Double-unders
…no rest into…
3 Rounds for time:
7 Bar Muscle-ups
50ft Sandbag Bearhug Carry @ 150-200#
…no rest into…
3 Rounds for time:
2 Rope Climbs (w/ feet)
50ft Sled Push @ heavy, grinding load
8:31 – a little tired at that point of training already but could keep good work flow and everything ub.
PM
15min cyclical warm-up (cyclical = run / row / ski / AB / etc)
10min Joint Prep (dynamic ROM / specific prep for workout)
+
2 Sets:
4min AAR / Run @ 90% effort
4min Rest
4min Ski @ 90% effort
4min Rest
*target = match / exceed scores from Apr-27 session
Could beat all scores from last week. Felt way fresher than last week.
+
Choice Cyclical – 15-20min @ easy recovery pace
PWO Breathing Protocol from BM
+ sauna 2 x 15 min.
Felt good today. Still pretty tough without the rest day this week. But I was able to recover pretty good bt training days.
Training week is finished now. Tomorrow active recovery swimming. Looking forward to the next week of training!
FLO‘S Training Blog 