Mar-29

AM

EMOM for 6min

3 Power clean + 3 Hang Power Clean + 3 STOH @ 165-205#

*again start at bottom end of loading range and progress up

*I don’t have training feedback on this session from before vacation so loading range is BIG, use your best judgement here

Done at 175# across today, to get into it. Felt good.

+

A1. Banded HB Back Squat @10X2 – 6 x 3; rest as needed (bar loaded to 60% w/ moderate band tension)

255# – felt good

A2. Depth Jump to Tall Box – 6 x 1.1.1; rest as needed (drop from 12″“ elevation to 32-36″“)

Done to 32“

B. Snatch Grip OH March – 3-4 x 30 steps @ 135-155# (goal is just building wrist / shoulder tolerance)

Shoulders feel pretty good. 155#

+

HS Stairs Practice

A. Wall-supported Iso Holds w/ one hand on floor & one on stair – 2-3 sets to get comfortable in position

B. HS Walk to plate stair + wall support – 4-5 sets to get comfortable walking and transitioning onto stairs (you should finish w/ feet supported w/ wall)

C. HS Walking OVER plate stairs – 5-6 sets with the goal of continuing to build your feel for the movement 

With good progression this feels way better. Still needs work. Video next time

PM

15min cyclical warm-up (cyclical = run / row / ski / AB / etc)

10min Joint Prep (dynamic ROM / specific prep for workout)

+

20min AMRAP @ Threshold / Zone-4 effort (strong / sustainable)

50cals Row

100 Double-unders

25 BF Burpees

4 rounds + 6 cal Row

Overall better, getting back into training mode!

+

Choice Cyclical – 15-20min @ easy recovery pace

PWO Breathing Protocol from BM“ „