Jun-14

AM

Free HS Practice – 10min

*self-guided work, include touches on free HSPU

+

A. Push Jerk x2 + Split Jerk x2 – 4 sets of the complex; use 90-95% of heavy from last week across

205# across

B. Pause Snatch DL x2 + Hover Snatch DL x2 – 6 sets of the complex; rest as needed (first 3 sets building to heavy complex for the day, then use that load across for final 3 sets)

Build up to 245#

C1. TnG Power Snatch – 3 x 20 @ 75#; rest 30sec

Ub muscle no contact

C2. BMU – 3 x 5.5.5; active recovery 2min (I’ve clusterd the work into smaller chunks so you can focus on thoracic positions)

Did strict 5×5 instead because of rip

D. GHD Hollow Pulls w/ Focus on Thoracic – 3 x 8-10; rest as needed

**https://www.instagram.com/p/BP489hDFLQA/?taken-by=cfgymnastics&hl=en

E1. Banded Hollow Y Scaption – 3 x 15; rest 30sec

E2. Banded Hollow Y Pull-over – 3 x 15; rest 30sec

**https://www.instagram.com/p/BSB6zCnhNmW/?taken-by=cfgymnastics&hl=en

PM

15min Aerobic Prep (integrate nostril breathing here as you progress pace / effort)

*spend your time on your weakest erg

+

3 Sets, each for time:

20cals Row

20 WB @ 30#

20cals Ski

60 Double-unders

20cals AB

Rest 4min b/t sets

4:18/4:22/4:17 – that was tough. HR at 194 last intervall.

+

15min Choice Cyclical @ easy recovery pace

PWO Breathing Protocol from BM

 

Finished with the week!