5/31
A – Front squat waveload – 5,3,1,5,3,1. rest 3 min bt sets (goal will be to get heavier each set inside of a wave, but also to build in load for each corresponding set on the second wave)
225-245-275-245-270-305-315 – i know there is an extra single in here, after the last triple i didn’t want to make the jump to 315 becuase I wasn’t as confident as I should’ve and then the 305 felt so good I just really wanted to go for it and it felt good
B – Barbell hip thrusts – 4 sets of 12, goal of same ending load as last week, rest 2 min bt sets, 1 sec pause at top of each rep to squeeze glutes
225×2, 245 x2
C1 – 1-arm landmine overhead press from half kneeling x 6/side into 2-arm landmine shoulder to shoulder press x 12 reps, rest 90 sec
+35 – my left shoulder couldn’t have handle much more weight in these rep ranges. A little grindy and low level pain but present.
C2 – Band resisted 1-arm DB row x 8/side, rest 15 sec bt arms and 90 sec after both x 3 sets
50
D – Sandbag bear hug reverse alternating lunges x 12 (6/side) + bear hug squats x 12, rest 3 min x 3 sets
100lb d-ball
6/2
Overlap
+
Zone 2 volume
6/3
PT work (external rotation isometric, wall slides, abduction isometrics)
+
EMOM x 8
Odd min – 35 sec toes to bar – 22UB-15-13-12
Even min – 40 sec burpees to touch bar – 12-11-12-12
Total ttb today 62 – last week 58 and in partner workout yesterday did 80 ttb in synchro format with partner that didn’t have high volume ttb capacity so the 80 reps were there and felt a little today but they were not executed in a super dense rep scheme
+ (rest as needed)
EMOM x 8
Odd min – 35 sec strict pullups – 16-12-9-10
Even min – 40 sec burpees to Touch Bar 12-12-12-12
+ (rest as needed)
EMOM x 8
40 sec ski for cals
20 sec rest
96 (13-12-12-11-12-12-12-12)
+
B – Tempo GHD situps x 20, rest 2 min x 5
(can keep hands at sides)
Rested longer than the 2 minutes because I wanted to get the volume in but wasn’t sure with all of the ttb yesterday and today
6/4 – OFF
6/5
A – Front Squat @ 30X1 tempo x 6, rest 2 min x 4 sets (find a tough working load at this tempo and rep range by the last set)
225 ——— (185-205-215-225)
B – Strict press @ 31X3 tempo x 6, rest 2 min x 4 sets (find a tough working load at this tempo and rep range by the last set)
110———— (95-100-105-110) – that 3 sec hold overhead was a game changer and if I didn’t get the barbell high in my rack position my shoulder could feel it but with a good rack position it was pain free
C1 – BB Bent over rows with pronated grip x 8-10, rest 1 min
95-115-125
C2 – Top to top DB alternating Z-press from straight leg seated x 12 reps (6/side), rest 1 min x 3 sets
25-30-35 – these felt better than i anticipated
D1 – Plate pinch carry 20 sec into fat grip/towel hang from pullup bar ALAP, rest 1 min
20kg plates and left hand was losing them in the last few seconds – time of hang was 19-16-13 and was using those climbing wall hanging finger tools
D2 – Dbl KB front rack carry 20 sec into Dbl KB front rack reverse alternating lunges x 10 (5/side), rest 1 min x 3 sets
44 – should’ve gone 53 for at least the last set but i’ll get them next week