AM
10min Joint Prep (dynamic ROM / specific prep for workout)
10min Specific Prep for EMOM work
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3 Sets for QUALITY
10 Overhead Squats
20 TTB
20 HSPU
Rest as needed b/t sets
*progress load each set of OHS to heavy, start @ 135#
Up to 175# – felt good!
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3 Sets for QUALITY
20 Steps Double KB FR Walking Lunge
20 GHD Sit-ups
10 MU (choice rings / bar based on shoulders / hands / exposure)
Rest to as needed b/t sets
*progress load each set of WL to heavy start @ 35# ea hand
Up to 53# – RMU!
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EMOM for 9-12min
Min-1 – 7-9 Double KB Thrusters @ 53# ea hand
Min-2 – 1 Legless RC + 1 Short Rope RC (if no short rope, 3x legless pulls first)
Min-3 – 5x Parallette Pass-throughs + 15-20sec x Parallette L-sit Hold
No problem!
PM
15min cyclical warm-up (cyclical = run / row / ski / AB / etc)
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
+
As many rounds possible while maintaining target row pace
25cals Row @ 1500+
75 Double-unders
50ft HS Walk
(capped at 5 Rounds)
Did all 5 rounds but paced a bit on hs walk/DUbs
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Choice Cyclical – 15-20min @ easy recvoery pace
PWO Breathing Protocol from BM
FLO‘S Training Blog 