AM
A. Tall Clean x3 + Front Squat x3 – 3-4 sets of the complex building @75-95#
B. Power Clean x1 + Hang Squat Clean x1 – 1 complex on the min for 10 sets (205-235# building, final 3-4 sets at heaviest load)
Felt good! No problem
C. HB Back Squat – 2-3 reps every 90sec @ 90% of Tuesday Squat Session (take to 7/10 fatigue level, leave 3-5 sets in the tank here)
365# for 11 sets – man, I‘m getting strong. More than double BWT for that many reps
D. DB 1-arm Squat Snatch – 5 on the min for 8-10min (alternate hands by minute, start @ 35# and build by feel for the day)
*film one set of heaviest load
70# for last set.
Right arm: https://youtu.be/Irjp4mWxkJY
Left arm: https://youtu.be/z6El6w2N_nE
Mobility still needs to improve here, but it already feels way better
PM
AB – 3 x 15sec @ 100% effort; rest to full recovery b/t repeats
Hit 1760-1720-1780, but legs were really tired after AM.
+
On a 30min Running Clock
15sec AB @ 70-75% of max wattage
rest 60sec
25ft Sled Push @ mod-heavy load / sprint pace
6 BF Burpees AFAP
Rest 90sec
9 rounds + bike cals. This was exhausting over time.
+
15min Choice Cyclcial @ easy recovery pace
PWO Breathing Protocol from BM
FLO‘S Training Blog 