AM
HS Stairs Progressions ~15min
*start w/ wall-suppored uneven-height hand placement holds and progress to HS ramp / Stairs based on how your shoulders feel
*finish w/ 2-3 sets of uneven-hands strict HSPU’s (moderate stimulative sets, one hand on 45# bumper, one hand on floor)
+
EMOM for 9-12min
Min-1 – 5-7 Double KB Hang Power Clean & Jerk @ 53# ea hand
Min-2 – 6-8 RMU (resting shoulders / hands from BMU for the week)
Min-3 – 12-15 GHD Sit-ups
+
EMOM for 9-12min
Min-1 – 7-9 Double KB Thrusters @ 53# ea hand
Min-2 – 1 Legless RC + 1 Short Rope RC (if no short rope, 3x legless pulls first)
Min-3 – 5x Parallette Pass-throughs + 15-20sec x Parallette L-sit Hold
No problem with highest reprange on all emoms, felt good!
PM
15min cyclical warm-up (cyclical = run / row / ski / AB / etc)
10min Joint Prep (dynamic ROM / specific prep for workout)
+
As many rounds possilbe whille maintianing target row pace
20cals Row @ 1500+
15 Wallball @ 30#
10 BF Burpees
50ft Sandbag Bearhug Carry @ 150#
(capped at 5 Rounds)
Did 4 full rounds. Felt a bit tired but rowing felt really good today. Could sustain pretty hard pace on all rounds. My clock got turned off during workout so I‘m not sure about roundtimes.
+
Choice Cyclical – 15-20min @ easy recvoery pace
PWO Breathing Protocol from BM
FLO‘S Training Blog 