AM
Free HS Practice – 10min
*self-guided work, include touches on free HSPU
+
A. Shoulder Press – build to heavy triple for the day; rest as needed (using this as a gauge to see where to take the strict press progressions)
Did 175# x 3 for a new PR. I know this should have been a „heavy“ not „max“ set. I think there could be possibly 5# more in the tank. I just needed a little PR for motivation after the vacation to get things rolling 😀
B. Snatch Balance x1 + Hang Power Snatch x2 (below knee) – 6 mod / mod-heavy sets of the complex; rest 2min (final 2 sets can push to heavy if you’re feeling good)
Build up to 175# – felt good but PS pretty heavy.
C1. TnG Power Snatch – 3 x 15 @ 75#; rest 30sec
All sets no contact for speed and cycling efficiency. Felt good
C2. BMU – 3 x 10; active recovery 2min (goal = UB sets across w/ hips getting MORE aggressive as you go)
That was okay, but still, need to play around with better hip pop. I feel like kip looks good, but hip produces no force here.
Video from last set:
D. Tucked Front Lever Negative – 3 x 3 w/ slow / controlled negative; rest 60sec b/t sets (focus on hollow thoracic spine + lats staying engaged through full ROM)
E1. Banded Hollow Y Scaption – 3 x 15; rest 30sec
E2. Banded Hollow Y Pull-over – 3 x 15; rest 30sec
**https://www.instagram.com/p/BSB6zCnhNmW/?taken-by=cfgymnastics&hl=en
Rest was easy, solid day!
PM
15min Aerobic Prep (integrate nostril breathing here as you progress pace / effort)
*spend your time on your weakest erg
+
2 Sets, each for time
1k Ski
50 DU’s
2k C2 Bike
50 DU’s
1k AAR
Rest 4min b/t
*target = sub 14 both rounds
13:47 and 13:51 (tripped and DU second set)
+
15min Choice Cyclical @ easy recovery pace
PWO Breathing Protocol from BM
FLO‘S Training Blog 