AM
A. Tall Clean x3 + Front Squat x3 – 3-4 sets of the complex building @75-95#
B. Power Clean x2 + Hang Squat Clean x2 – 1 complex on the min for 10 sets (205-245# building, final 3-4 sets at heaviest load)
205# for 2 sets
215# for 2 sets
225# for 4 sets
235# for 2 sets
Really tough!
C. HB Back Squat – 4 x AMRAP-2 @ same load as last week (365#); rest 3min b/t sets
5,5,4,4 – no belt, happy with that
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
Gets better!
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!
+
PWO Breathing Protocol from BM
Done, ran easy trail ~5k in the woods. Still really hot in austria!
All sessions done!!
FLO‘S Training Blog 