Aug-3

AM

CNS Primer 4 sets:

Yoke Carry (progressive load to prep spinal stability / NS for loading)

BB Snatch Grip OH Carry w/ banded KB’s (~20-25sec carry, light-mod load, prepping shoudlers / elbows for loading)

+

A. Hover Power Snatch – 4 x 3.3.3; rest as needed (3 mod-heavy sets + 1 set heaviest possible of compelx)

175# – not my best snatch day, bumped the bar a bit and couldnt pull as straight as on a good day

B. Bnk Snatch Push Press – build to 80% EFFORT triple for the day, then 3 x 3 @ that load; rest as needed

225# for all sets

+

3 Sets, each for time

400m Run

12 BBJO @ 30″“

9 Sandbag OTS @ 150#

Rest = work b/t sets

Ran really hard and felt good. Still would love to keep accumulating running exposure. Didnt run a lot in the last years and I‘m really comfortable running, just when I start to accumulate some volume again.

+

C. Rings Hinge Row – 3 x AMRAP-2; rest as needed

PM

15min Mixed Erg + DROM prep

10min Shoudler / Scapular prep

+

For time:

2000m Row

40 K.HSPU

1500m Row

30 Strict HSPU

1000m Row

100ft HS Walk

Wanted sub 20 minutes but went a bit too hard on the strict hspu. 20:31. speculated to go unbroken on the hspu and burned out a bit. Had to split to 21/2/2/2/.. and so on..

+

10min Scap / Thoracic Movement

PWO Breathing Protocol from BM