Aug-7

HS Ramp & 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 Shoulder Taps (one hand on 45# plate on hand on ground, can perform supported or free based on your capacity)

C. Full Ramp / Stairs walks – accumulate some exposure here but don’t push into fatigue

5 Sets:

10 Strict HSPU

10 BBJO @ 24″“

50ft HS walk

Rest 60sec active on C2 / AB b/t sets

This was fine! No problem, all unbroken and fast.

Gymnastics Support

A1. Strict CTB Pull-up – 3 x 10; rest as needed

A2. Deficit K.HSPU – 3 x 10; rest as needed (select deficit that allows these to be UB)

Done at max deficit (shoulders touching plate)

Dynamc Run Prep ~15min

(ideally: this should be working between Progressive effort runs & DROM run prep, attached a link w/ some ideas from TTT youtube)

Run 30min @ smooth-aerobic pace

*on the top of every 4-5min add a 20-40sec pop of speed accelerating to ~1mi pace

*can be AAR / Road – your choice!

PWO Breathing Protocol from BM

Done on road!

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