AM
HS Stairs Progressions ~15min
A. Wall-supported uneven-height hand placement holds and progress to HS ramp / Stairs based on how your shoulders feel
B. 2-3 sets of uneven-hands strict HSPU’s (moderate stimulative sets, one hand on 45# bumper, one hand on floor)
C. Full Ramp / Stairs walks – accumulate some exposure here but don’t push into fatigue
+
30-20-10
BF Burpees
CTB Pull-ups
rest 4min
…
15-10-5
Thrusters @ 135#
Rings MU
Worked here „for quality“ and unbroken sets to still get some sort of stimulus. Will get to full intensity on friday. Training week is over on Saturday.
PM
O2 Reloading
60min Continuous
10min Choice Cyclical @ EN0 (100-120 BPM)
5min Foam Rolling / Locomotion
3min Relaxation Breathing (@6060 cadence)“
Done!
FLO‘S Training Blog 