Aug-6

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. Power Snatch – 30 for time @ 165#

4:51 – this was heavy for me

B. Squat Snatch – 6 singles @ 85-90% of heavy single from last week

This went well!

*start part „“B““ as soon as possible after you finish 30 PS

C1. Pistol – 3 x 12 alt reps AFAP; rest 30sec

C2. Lateral Box Jump Over – 3 x 10 AFAP; rest 60sec

C3. GHD SIt-up – 3 x 15; rest 90sec

Done!

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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BROKEN Open 18.1

AMRAP in 20 minutes

8 Toes-to-Bars

10 Dumbbell Hang Clean-and-Jerks (50/35 lb)

14/12 calorie Row

*driver of the workout is the Row — if at any point your pace falls off below 1500cal/hr OR if you have to break any other movement or extend rest time in order to achieve that — stop, rest 2min (or to recovery) and then continue at target pace

Had to split 3 times, sustained 10:31 on the first attempt.

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10min Choice Cyclical @ easy recovery pace

PWO Breathing Protocol from BM