AM
BMU complex – 5 sets of the complex; rest to recovery b/t sets
-6 Arch Hollow Swings @ progressive amplitude
-3 BMU
*goal here is to prime the feel of the kip
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MME Pulling / BMU complex – 4 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)
Man my hands are wrecked. Will need to unload kipping BMU for 1-2 sessions. Had one deeper rip and its limiting me a bit in other sessions. Practiced strict BMU instead after weighted C2B.
I still filmed some kipswings for you to show you, that I am aware what you want me to do, video:
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KB Variance
5 Rounds for QUALITY
12 Double KB Sumo DL @ 53# –>
9 Doulbe KB Hang Power Clean
6 Double KB STOH
*rest as needed b/t rounds to maintain quality across the workout
This felt good!
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A1. Pegboard Climb – 3 x 1; rest 60sec
A2. GHD Sit-up – 3 x 15 UB reps; rest 60sec (final 5 of each set = AFAP)
A3. Legless RC – 3 x 2; rest 60sec
A4. Twisting GHD Hip Ext – 3 x 10 atl reps; rest 60sec (try to create the twist from THORACIC spine, keep hips squared to GHD)
No problem!
PM
Blended Base –> Cardiac Development
10min Ski @ HR 120-140 BPM
30min Bike @ HR 140-160 BPM
20min Run @ HR 160 BPM++
*note: run can be on AAR / Road depending on how preference
That was cool. Ran on the road because I didnt do that for a long time.
FLO‘S Training Blog 