AM
EMOM for 6min
3 Power clean + 3 Hang Power Clean + 3 STOH @ 165-205#
*use loading from last week as guide here, goal is to create progression and hit this @ 205# across
Took 195# today, was pretty tough
+
A1. Banded HB Back Squat @10X2 – 6 x 3; rest as needed (bar loaded to 65% w/ moderate band tension)
265# across
A2. Depth Jump to Tall Box – 6 x 1.1.1; rest as needed (drop from 16″“ elevation to 32-36″“)
B. Snatch Grip OH March – 4 x 30 steps @ 145-165# (goal is just building wrist / shoulder tolerance)
Build from 145-165#
+
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
PM
15min cyclical warm-up (cyclical = run / row / ski / AB / etc)
10min Joint Prep (dynamic ROM / specific prep for workout)
+
TTT Design Burpee / Row Test
20min AMRAP
16cals Row
8 BF Burpees
+
Choice Cyclical – 15-20min @ easy recovery pace
PWO Breathing Protocol from BM
Had to skip the rowing, so please throw that one in again next week. Was at the chiro and loading back afterwards was a bad idea. Made huge progress, back almost at 100%.
Did some Roadbike Conditioning instead. (Biking was fine)
Looked somewhat like that:
10 minutes @mod pace
4 sets:
1 minute standing @highest gear
2 minutes recovery
10 minutes @mod pace
6 sets:
10 sec ramping to fast pace + 5 sec standing sprint
45 sec easy recovery
10 minutes @mod pace
4 sets:
1 minute ramping up to fast pace
1 minute ramping down to mod pace
1 minute easy recovery
10 minutes @easy pace
