AM
MME Pulling / BMU complex – 6 sets of the complex; rest to recovery b/t sets
6 Strict wtd. CTB Pull-ups (25-35# DB b/t feet)
AMRAP BMU until you lose feel for kip mechanics (drop DB after final wtd pull-up and transition directly into BMU)
*the intention here is to touch on the quality you mentioned in your email: when lats / grip fatigue then you lose hip pop
WAY BETTER! Did 12,11,11,10, 6 (ripped and came down)
Finally feel the hip pop. Will upload video next session. But now BMU feel really easy.
+
KB / Burpee Variance
5 Rounds for QUALITY
7 Double KB Hang Snatch @ 53#
7 Double KB Thrusters @ 53#
7 BBJO @ 30″“
Didnt take time, but did KB snatch for 2 rounds and then switched to 14 kb thrusters because of my ripped hand. Felt good and smooth.
+
LLRC / Pegboard Practice – 10min
*self-guided work, film one of each and post to blog to see if there are any corrections we can make here
Did pegboards because of ripped hand. Made some videos. I have to admit, thats the second time in my life doing a pegboard.
Always did:
1 legless pegboard + 2 with legs – rest 90-120 seconds x 5 sets
With legs: https://youtu.be/uUQgrn7ZvAM
Without legs: https://youtu.be/XiSKZJQZzho
PM
O2 Reloading
60min Continuous
10min Choice Cyclcial @ EN0 (100-120 BPM)
5min Foam Rolling / Locomotion
3min Relaxaion Breathing (@6060 cadence)
Done. Always feels great. Please also review videos from last days and give feedback as soon as you are back in the us
FLO‘S Training Blog 