Day 1
3 sets
5-6 65lbs BB high hang muscle snatch
5-6 65lbs BB low hang muscle snatch
5-6 65lbs BB BTN snatch grip push press
5-6 65lbs BB OHS @ 3221 tempo
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3 sets
5-6 65lbs BB hang muscle clean
5-6 65lbs BB strict press
5-6 65lbs BB hang power clean
5-6 65lbs BB push press
5-6 65lbs BB zombie squat @ 3111 tempo
4-6 65lbs BB split jerk, alternate from foot each rep
These felt like workouts today. But felt better than the empty barbell did last week
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Feet elevated back bridge hold x 25 sec, new set every 90-120 sec x 4-5, work on finding some range here through upper back ALONG with hip extension
Felt so much better today and even though still very hard I actually felt semi control today.
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Back bridge from GHD iso hold x 35 sec, new set ever 90-120 sec x 4-5. elevate a surface to drive your hands into off the ground, body line should look like the drill above but with lower body supported we can actually work on more strength in this position
Not sure if my back was not happy with any of the set ups I tried to find but wasn’t able to go over 20sec without feeling sick today. Last week this did make me feel dizzy but I could at least fight through it but not as lucky today
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Face up GHD sorenson hold at parallel – 30 sec on, rest 90 sec (hands at sides easiest, hands overhead hardest)
Loaded face down sorenson hold at parallel – 30 sec on, rest 90 sec x 5 sets (hug a weight plate or light med ball to chest, drive contraction through hamstrings/glutes)
I actually did this first today as last week getting dizzy limited my ability to effectively do the face up hold, so didn’t want to miss out on this.
Day 2
3 min bike, nasal breathing only
2 min bike, inhale through nose exhale through mouth
1 min bike, regular breathing
done
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Every 3 min x 6-8 for consistency
Row 17 cals
Bike 17 cals
1:58–1:59–1:58–2:01–1:51–1:57—2:02 – i remember I only did 7 last week but that was due to a client showing up so i had time today but I felt the little bit of extra effort to get #7 and think there would have been a hard drop off on set 8
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3 rounds, not for time
4/arm KB TGU, unbroken
8/arm BB suitcase deadlifts, unbroken, tough
12 1-1/4 BB hip thrusts, same loading as last week
Of these 3, i’m not sure which one is worse, but all feel highly effective – 44 on TGU, 95 on suitcase and 135 on hip thrust