AM
A. HB Back Squat – 6,4,2 + 1 x 15; rest as needed (6-2 build to tough double for the day + 15 @ ~55% of tough double)
6 – 335#
4 – 345#
2 – 365#
15 – 215#
Think you saw the vids on insta, but can upload if you want to see.
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EMOM for 8min
7sec AB @ 100% effort + 3 TnG Power Cleans + 1 STOH @ 205-225#
205# was tough.
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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
Felt my biceps tendon on left arm pretty intense and had to skip. But cleared up with some rehab stuff. Think I just didnt warm up shoulders properly for S2OH/Frontrack.
PM
15min cyclical warm-up (cyclical = run / row / ski / AB / etc)
10min Joint Prep (dynamic ROM / specific prep for workout)
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TTT Design Burpee / Row Test
20min AMRAP
16cals Row
8 BF Burpees
15+7
Something left when in a comp situation. Done without music next to the river, alone.. so could have been easier to grind that out. Overall happy.
Rowing still not my erg. Rowed at slow pace 1200cal/h and speedy on burpees/transition.
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Choice Cyclical – 15-20min @ easy recovery pace
PWO Breathing Protocol from BM
OVERALL: i had ZERO pain today after or during training and nothing after wakening. So I think we are good to go to get into full training next week. Can give more detail on upcoming training feedback.
FLO‘S Training Blog 