AM
A. HB Back Squat – 5,3,1 + 2 x 10; rest as needed (5-3-1 = build to tough single for the day + 10 @ ~60% of tough single)
Up to 420#!!! And felt pretty easy. Almost attempted 440# but wanted to play it safe after the back issues. No hurries to reach that goal. Will do it further into our current progression. you saw it on IG, was a pretty solid rep.
B Clean DL x2 + Floating Clean Pull x3 – 5 sets of the complex (265-285# across again)
Felt great. Was pretty hyped after the squatting.
C1. BB CG Bench Press – 4 x AMRAP-3 @ 185#; rest 60sec (leave 3-4 reps in the tank ea set)
16,15,14,14 reps
C2. Push Jerk Recovery – 4 x 2-3 ; rest as needed (325-345# building, OH hold x3sec after final rep ea set)
Getting better here!
+
DB / KB OHS Progresisons
A1. DB Windmill – 3 x 8 ea side; rest 60sec
A2. 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)
A3. Elevated Squat w/ Counterweighted Sky-reach – 3 x 8 ea side; rest 60sec
PM
Dynamc Run Prep ~15min
(ideally: this should be working between Progressive effort runs & DROM run prep, attached a link w/ some ideas from TTT youtube)
*https://www.youtube.com/watch?v=XLBQQgVUcxI&list=PLVR7OsPPPm0ruXEMQes197ymqzmAQF0tz
+
20-30min easy recovery run
*can be AAR / Road – your choice!
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PWO Breathing Protocol from BM
Did the 1k row repeats from yesterday as main part. Went for 1:30 pace/500m and sustained 670 meters in first intervall. Seconds was about 500 meters. Progressions feels nice.
Went for easy jogg to cool down.
FLO‘S Training Blog 