AM
Free HS Practice – 10min
*self-guided work, include touches on free HSPU
+
A. Hip Snatch x1 + Slow Snatch x1 – 1 moderate complex on the min for 8min (I’m thinking 155-165# across, but you can feel this out a bit)
Did 155# across, wanted to focus on technique!
B. Split Jerk Stance Shoulder Press – build to 3RM; alternating lead legs ea set; rest as needed
160# both sides!
C1. Sandbag / D-ball OTS – 4 x 6; rest 60sec (150# across)
C2. RMU – 4 x 8; rest 60sec (4 reps „“uprise““ to the top + 4 reps low dip)
**prep shoulders for C2/C2 complex w/ the hollow lever pulls / banded hollow Y’s from previous weeks
Went well!
D. Feet Elevated False Grip LOW Rings Rows – 3 x AMRAP-2; rest as needed (ensure scap first pull, pull rings to your bellybutton)
PM
3 Sets
2min Row @ gradual ramping pace / effort
2min Dynamic Hip ROM / Mobility
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Row – accumulate 10 x 100 / 30sec holding target 1k pace (1:33)
*anytime you cannot maintain target pace for the full interval, rest-walk 2min
*record your „“clusters““ (i.e. if you completed 5 x 100 then 2min rest, then 2 x 100, 2min rest, etc)
I sustained all 10 intervalls with no problem. Too easy pace or just aerobic and too less power? haha
+
10min Choice Cyclical Flush
PWO Breathing Protocol from BM
