Miko Tarnowski is an athlete who has a high level of absolute strength and is aiming to be more competitive in fitness. We’ve been working on addressing a couple of movement issues that had caused lower back pain and we’re now returning to more complex barbell work.
Here he is hitting a PR power clean at the end of some complex work.
In part D) you can see paced aerobic work which is GOLD for Miko, who like many others has a tendency to ‘go out hot’. By placing time limiters on his pacing we’re able to ensure he remains aerobic and gets the desired stimulus from the training session.
He is coached by OPEX HQ Head Coach Matt Connolly
A) Power Clean + Hang Clean: 1.1×5; rest 2:00
Notes -build across sets
Done complex at 130. but I hit a new PR in power clean, 145 done and 150 soooooo close, links below
B) Butterfly Chest to Bar: [5.5]x4; rest 10s/90s
C) Tuck L-Sit on Parallettes: 40s hold x4; rest as needed