Client Training Program: Miko Tarnowski

Client Training Program: Miko Tarnowski

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

Done easy

C) Tuck L-Sit on Parallettes:
40s hold x4; rest as needed

Did 3 sets

D) 8 sets @80%:
Row 250m
5 Burpee Pullups
10 TTB
Rest 2 min

Notes:
– keep all rounds within +/- 5sec of the first
– if pace deviates more than this terminate the workout no matter which round you’re on
– record split times for each round

done 8R
1:59
2:04
1:55
1:55
2:00
1:58
2:01
2:04

Burpee Pull up quite hard, and sweaty grip on TTB

Cooldown:
Walk 10min outside in the sun, practice 30 quality deep breathes
+
90/90 Breathing for 2mins
1 sec inhale ; 2 sec exhale : 1 sec pause

 

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