AM
AM (Mixed Cardiac Development)
15min Aerobic Prep (gradual build-up, mixing ergs + flow)
5min Breathing Prep (psoas realease, deep diaphragm breaths)
+
Cardiac Output + Transiiton
3 Rounds @ STRONG-aerobic
12cals AB
9 BBJO @ 24″“
15 TTB
Rest 1min
…
3 Rounds @ STRONG-aerobic
12cals AB
12 BF Burpees
12 BJO @ 24″“
Rest 1min
…
3 Rounds @ STRONG-aerobic
12cals AB
15 Burpees to 6″“ touch
12cals Row
All together 20:51 – that was cool!
+
20min Restoration Wrok
-Choice Cyclical Flush
-Relaxation Breathing
PM (Stimulative Strength & Movement)
A. Thruster – 3 x 10 UB; rest as needed (build to mod-heavy 15 for the day)
175# across – thought i could build from here but was heavier than expected
B. Front Squat – 3 x 3 @ 275-315#; rest as needed (foucus on maintaining positions, perform these like a WL’er)
*https://www.youtube.com/watch?v=df7KIhiidts
285/295/305 – feeling still pretty good but of course not at peak level strength at the moment
C1. Alt Pistol – 2 x 20 alt reps; rest as needed
C2. Strict Deficit HSPU – 2 x 10; rest as needed (choose a challenging deficit)
C3. GHD Sit-up – 2 x 20 UB; rest as needed
Done, pistols feel great!
*keep this entire session stimulative / quality focused
