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
+
A. Shoulder Press – AMRAP sets of 3 @ 155#; rest 60sec b/t sets (stop @ 7/10 fatigue, leave 3-4 sets in the tank, pay close attention to compensation patterns: leaning back / flaring elbows)
6 sets – pretty happy with that! Of course this needs to improve a bit overall, but feels great.
B. Snatch Balance x1 + OHS x2 – 5 sets of the complex building 165-205#, same ribs down cue as last week (between sets perform 3-4 empty BB Sotts presses from a wall-squat position w/ hips resting lightly on wall — gut out brace)
Felt good. Sots press feels a bit like my front delts are tight, when I
C1. Strict Rings Dips x6 + Kipping Rings Dips x6 – 4 sets of the complex; rest 75sec (hold lockout @ top 1sec for strict reps)
C2. Strict CTB Pull-up x4 + Butterfly CTB x6 – 4 sets of the complex; 90sec (full deadhang at bottom of all strict reps)
Felt good. First week done as super set (read it wrong the last times) so it was way easier than last weeks
+
Accumulate the following for quality
75 Arch-hollow swings
75 Hollow Rocks
75 GHD Hip Extensions
PM
15min Aerobic Prep (integrate nostril breathing here as you progress pace / effort)
*spend your time on your weakest erg
+
4 Sets:
20 BF Burpees (target = 1min)
60sec C2 Bike @ easy recovery pace
20 Thrusters @ 95# (target = 1min)
60sec C2 Bike @ easy recovery pace
Felt GREAT – averaged 50 seconds on the burpees and thrusters and went harder on the last set. Thrusters 35 seconds in last round.
Heartrate was up a bit, but I could just keep going all the time.
+
15min Choice Cyclical @ easy recovery pace
PWO Breathing Protocol from BM + sauna
FLO‘S Training Blog 