AM
A. Pause Snatch (below knee) x2 + Snatch x1 – 5 sets of the complex; rest as needed (building, since this is first day back after vacation)
Build up to 155# – feeling mobile, no back pain
B1. Floating Clean DL – 4 x 6; rest as needed (use straps, build to target ~255-265# for the day)
Build to 265# – back felt good
B2. Push Jerk Recovery – 4 x 3; rest as needed (setup on yoke / high supports, build to target ~255-265# for the day)
Build to 265# – yoke a bit uncomfortable for wrists, note to myself to warmup wrists better here
C1. DB Windmill – 3 x 6 ea side; rest 60sec
C2. Heels Elevated DB 1-arm Front Rack Sotts Press w/ Thoracic Rotation – 3 x 6 ea side; rest 60sec (we will progress away from heel-lift in the coming weeks)
C3. Elevated Squat w/ Counterweighted Sky-reach – 3 x 6 ea side; rest 60sec
Shoulders felt good after that.
Finished with the QL work you sent me.
PM
Warmup with Z-press + prone pvc lift offs + elevated cat stretch.
Free HS Practice – 10min
*self-guided work, include touches on parallette free HS holds
+
4 Sets, each for time
1k Ski @ cruise (sub threshold, Zone-3 effort range)
50ft HS Walk
Rest 2min b/t sets
All sets under 4 minutes. Ski @1:50/500 and hs walk sprint
+
Choice Cyclical – 15-20min @ easy recovery pace
PWO Breathing Protocol from BM
FLO‘S Training Blog 