AM
A. Snatch – accumulate 10 singles @ 185#++; rest as needed (film 1-2 rpes from side if possible to evaluate pull positions)
Did 185-205# – didnt feel bad, but feel like the „getting under“ the bar is a bit off. Happy to hear some feedback.
Video: https://youtu.be/7z7ULzqMTsE
B1. Clean DL x3 + Floating Clean Pull x2 – 5 sets of the complex (building to heavy for the day)
265# – 285#
B2. Push Jerk Recovery – 5 x 2 ; rest as needed (315-325# across)
Way better than last week!
C1. DB Windmill – 3 x 8 ea side; rest 60sec
C2. Heels Elevated DB 1-arm Front Rack Sotts Press w/ Thoracic Rotation – 3 x 8 ea side; rest 60sec (we will progress away from heel-lift in the coming weeks)
C3. Elevated Squat w/ Counterweighted Sky-reach – 3 x 8 ea side; rest 60sec
PM
Free HS Practice – 10min
*self-guided work, include touches on parallette free HS holds
+
For time:
30-20-10cals Row
20-40-60 Double-unders
…into…
3 Rounds:
10 Erg Facing Burpees
50ft HS Walk
This hit me right in the face. Had a hard time. Double cost a lot of energy today, need to practice them more again. Was a bit gased out when I started the burpees.
Hs walk was okay.
Time: 9:31 but I‘m sure this is possible WAY faster.
+
Choice Cyclical – 20-25min @ EN1-2 (HR up to 160 BPM)
*mix and match ergs by feel
PWO Breathing Protocol from BM
FLO‘S Training Blog 