Jun-26

AM

A. Front Squat – 6,4,2 + 1 x 15; rest as needed (6-2 build to tough double for the day + 15 @ ~55% of tough double)

300# x 6 reps

320# x 4 reps

340# x 2 reps

195# x 15 reps

Feels solid, even though we didnt FS for a while. You already saw the video of the 340# on IG.

B1. Power Clean & Jerk – 3 x 7 TnG @ 135#; rest 30sec

B2. Power Clean & Jerk – 3 x 3-4 singles @ 225#; rest 3min active on choice erg

Pretty cool. This hits exactly my weakness. Powercleans + jerk at 225# were okay but not easy.

+

C. OH Walking Lunge Variance – 3 sets, building to heavy for the day

   -12 DB 1-arm OH Walking Lunge Steps (ea hand)

   -12 KB 1-arm OH Walking Lunge Steps

   -12 Double DB OH Walking Lunge Steps

   -12 Double KB OH Walking Lunge Steps

   *rest as needed b/t sets

Last set was:

70# SA DB

70# SA KB

45#/h double DB

50#/h double KB

⁃ done with no breaks but limiter definitely OH position!

PM

15min cyclical warm-up (cyclical = run / row / ski / AB / etc)

10min Joint Prep (dynamic ROM / specific prep for workout)

+

„“BROKEN““ 20min AMRAP

25cals Row @ 1500cal/hr+

10 Power Snatch @ 95#

60 Double-unders

*ALL movements should be UB or above target pace – if at any point you have to break a movement (voluntarily), stop your clock, rest 2-3min active on C2 Bike @ damper-0 then, start your clock, picking-up where you left off

(note you will complete 20min of work here, however it may take you longer than 20min due to forced rest periods)

That was awful, really. Was pretty fresh today physically and mentally but still I completed 2 rounds + 16 cal Row in the first attempt. Then once again 2 rounds + and from there on 1 full round + some rowing cals.

Powersnatches at mod. weight definitely need a bit work. But overall happy with my effort. Had like 39 degree celsius (100+F) in austria, hottest day of the year.

Not sure about the total duration here, because I was in my own world after 10 minutes haha

+

Choice Cyclical – 15-20min @ easy recovery pace

PWO Breathing Protocol from BM