Jun-15

AM

A. Tall Clean x3 + Front Squat x3 – 3-4 sets of the complex building @75-95#

B. Hang Squat Clean x1 + Squat Clean x1 – 1 complex on the min for 10 sets (185-225# building, final 3-4 sets at heaviest load)

Felt good here.

C. HB Back Squat – 3-4 reps every 90sec @ 90% of Tuesday Squat Session (take to 7/10 fatigue level, leave 3-5 sets in the tank here)

11 sets at 330# – feeling good

D. Single-arm Rotational Farmers Handle DL – 3 x 6 ea side; rest as needed (buliding, final set = mod-heavy for the day)

*setup w/ farmers handle in front of you w/ handle between feet, as you lift bar allow it to swing to the side into farmers hold position, on the negative, control back to between feet (sorry no video for this one!)

Build to 135#

+

10min play / practice w/ DB 1-arm OHS (work through the following, based on your observations from last week)

-Squat Position Sky Reach (get into squat, reach 1-arm toward sky, other arm grabs opposite ankle — open throacic positions)

-Counterweighted Thoracic Rotations *https://youtu.be/rr82FmMjyNs

-Banded RNT 1-arm OH Squat (unloaded, holding onto light band pulling forward)

-Light DB / KB 1-arm Box Step-up (fight for zero compensation OH, progress box height as you go)

*This week foucs most of your time on the RNT band 1-arm OH Squat w/ the band pulling forward, this will help to cue you into a more open-shoulder position

PM

Combo EN1/EN4/EN6

3 Sets

30sec Ski @ strong-aerobic pace (~1k effort)

90sec C2 Bike @ cruise pace (~30min TT effort)

3min SKi @ easy recovery pace (lower the damper and easy spin)

30sec Rest

30sec C2 Bike @ strong-aerobic pace (~2k effort)

90sec Ski @ cruise pace (~30min TT effort)

3min C2 Bike @ easy recovery pace

+

15min Choice Cyclcial @ easy reocvery pace

PWO Breathing Protocol from BM

Great day, physio after PM session and feeling really good.