AM
BFR Primer:
BFR wrap @ 6-7/10 tension on leg
Sled Push – 30ft on the min adding 25# on the min until failure
(take this to 6/10 fatigue level — this is just a primer)
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A. Snatch – 3,3,2,2,1,1; rest as needed (build to heavy single for the day)
225# for the single. Sometimes on heavy load i get slow under the bar. More like a timing issue, video next time again.
C1. TnG Deadlift – 4 x 5 TnG + 5 quick singles @ 275#; rest 30sec
C2. Strict HSPU – 4 x 15 AFAP; rest 90sec
Felt good, hspu UB with no problems
D. Banded RNT Long Seated BB Shoulder Press @21×2 – 3 x 6-8; rest as needed (progress loading from last week)
PM
3 Sets:
30cals Strapless Row building every 10cals to fastest you can maintain w/o straps
3 cycles Burpee Prep *https://youtu.be/dequ9UcsWxQ
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For time:
100cals Row
100 BF Burpees
*2 separate scores
4:58 on the row + 5:41 on the burpees
10:39 together, fucking HELL, but burpees I‘m able to go forever if I have to
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10min Choice Cyclical @ easy recovery pace
PWO Breathing Protocol from BM
FLO‘S Training Blog 