Training

A. 3-Position Power Snatch (high hang, mid thigh, above knee); 1.1.1 x3 sets, rest as needed (~80-85% effort) B. BB Split Press (from a split jerk stance); 8-10 x4 sets, rest 2:00 b/w sets (moderate challenge - sets 1/3 with right leg forward, set 2/4 with left leg forward) C. Tall Kneeling Hip Hinge; 4-6 reps feeling the hamstrings lengthen and shorten during contraction, rest as needed x2-3 sets (Slow and controlled - https://www.youtube.com/watch?v=4tkz7bElZcE) + EMOM for 20:00: 1st - 9 BFB AFAP w/ good mechanics 2nd - 30 sec Skierg @~75% effort  *This is a coordination workout. Aim to move AFAP on each rep of the burpee absorbing force equally on each side / jumpng up equally, etc. These reps should be as smooth as you can make them. If fatigue starts to impact the quality, your rep velocity slows down, or your mechanics start to compensate shut it down and note how far in you got

A. Only 60kg - didnt want to bother my knee here. - my hang and high hang position are too weak for sure. I don't feel comfy here. Uploaded on youtube. My buddy Philip Thun Bisgaard said those positions need aggressive hip extension through quad strength. Thoughts?

B. 60kg x 8 Reps per side. Thats a nice one! Let’s keep it if possible!

C. Done - hard to feel hamstrings here

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EMOM: Ski at 2:00, Burpees around 23s - not the best one for my knee

A. Power Clean; 1 rep every 45 seconds building to a mod-smooth single. Start at 85kg and add 5kg every other set  B. BB RDL @21x1; 8-10 x2-3, rest 2:00-3:00 (Moderate-smooth) C. Low Incline Smitch Machine Bench Press @2111; 10-12 x2-3, rest as needed (Moderate challenge) D. Neutral Grip Lat Pulldown @21x1; 10-12 x2-3, rest as needed (Moderate challenge) + 30:00 AB @175-225 watts *Get up and hit 1 set of AMRAP(-2 to -3) S.HSPU on minutes 5:00, 10:00, 15:00, 20:00, 25:00.

A: Finished at 125kg - felt okay!

B) 120kg x 10/9/9 - love that one!

C) Used a cable machine here which was like an low incline - 25kg per side - great subsitute!

D) 90kg x 12-12-11 - felt good

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14/10/11/11/12 sHSPU - felt good -my speed increase here! Tried to keep TuT as short as posible

2:00 AMRAP @~85% effort 12 Toes to Bar  12 BBJO (24") 100ft Sandbag Carry out and back (150#) 15 cal Assault Bike (Rest 2:00) x3-5 Sets *Pick up each set where the previous left off.  + AB - 30 seconds @225-275 watts (build in wattage across the interval) AB - 30 seconds @275-325 watts ("___") AB - 30 seconds @325-375 watts ("___") AB - 30 seconds @375-425 watts ("___") Rest 2:00  x3-5 Sets  *Note finishing RPE for each set.  *Did you get any 'pumping' or a feeling of swelling in the legs ? + ~10 Min easy aerobic cooldown (walk, ground based movement, etc)

Scaled to :

12 TTB

12 Burpees

8 RKBs

30m SB Carry

15 Cal C2 Bike

Didn’t want to jump. Felt good

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Rowing with incresing paces: I feel this causes less burning/pump and more breathing which is quite impressive! Tempo was perfect for that, RPE not too high. Slight burn in glutes tho.

Self directed fun session - I'd just try to avoid the following if you can: -Anything very voluminous that creates significant mechanical stress or leaves you sore for days -Anything too metabolically stress that leads to high lactate production, loss of composure, or heavy labored respiration  -Lifting above 80% 1RM on compound lifts -Intensification techniques like drop sets, strip sets, etc on compound or assistance lifts  -Anything all out effort -Hard test efforts

Did the Throwdown - sorry coach! Grip endurance has improved which shows me we are heading in the right direction!