8/18
Thoracic series
Supine wall squat with foam roller under tspine x 30 sec mobilization ( https://www.instagram.com/p/CFApCYwATnM/?igshid=122qah2w375z9 , this is setup, hold light load behind head and work on allowing t-spine to extend more with each long exhale)
1-arm thoracic bridge flow on ground (bear position to 1-arm bridge and back, move deliberately and controlled with breathing at end ranges – https://www.youtube.com/watch?v=X_aJXXGs6kg )
Thoracic extensions x 5-6 reps @ 3131 tempo (drape your upper body around the curved pads of the GHD, and work on segmenting your t-spine extension and get those erectors to fire well)
+
A – BB OHS @ 3111 tempo x 4 reps, rest 3 min x 5 sets (light loading, tempo/positional focus)
75×2–953
B1 – Seated DB elevator press x 6 ‘reps’ (1 rep = press to 90 degree elbow angle, back to shoulder, press to full extension, back to shoulder
30’s
B2 – False grip elevator pullups x 3 ‘reps’ (1 rep = pull to 90 degree elbow angle, back to full hang, pull chest to rings, back to full hang), rest 90 sec x 4 sets
Done – the 3rd rep became pretty tough from set 3 on
C1 – Bottom of ring dip support hold 12-15 sec, rest 30 sec
done
C2 – DB arc rows x 6/side, rest 90 sec x 5 sets
15
D1 – Single leg standing side to side KB pass x 4/direction
D2 – Banded frog pumps x 10
D3 – Banded hip thrusts x 10, rest as needed x 3 sets
done
8/19
Hip/knee prep (2x through if you have time)
Banded TKE x 30/side
Banded glute kickbacks from standing x 6-8/side – https://www.youtube.com/watch?v=pdP0uJXvc44
30 sec/side half kneeling diagonal stretch
Hip rotation windshield wipers x 4-5/side for as much ROM as you can find in each direction without compensating/leaning ( https://youtube.com/shorts/2qinv4lMWOI?feature=share )
90/90 shin box switch with external rotation stretch x 20 sec + internal rotation lift offs x 3-4
Knee pressouts from squat x 5-6/side with hold at end of each ( https://www.youtube.com/watch?v=3XUSsrN06Ok )
Standing hip internal rotations with adduction x 6/side (keep pressure inwards as you rotate – https://youtube.com/shorts/hDVc7DXo12A?feature=share )
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5 min echo bike, nasal breathing only
+
Every 4 min x 10
Sets 1-3: Bike erg 1k @ 80%
Sets 4-6: Ski 500m @ 80%
Sets 7-8: Bike erg 1k @ 85%
Sets 9-10: Ski 500m @ 85%
This was really hard, even downshifting my effort, just breathing here was tough – 2:00 on bike, 2:06-ish on ski, 1:57 on bike – 2:00 on ski
+
5 min down regulation breathing (feet elevated, head supported)
8/20
A1 – Bench press – 8,8,6,6,4. rest 90-120 sec
135-145-155-165-185 – was at max effort for 4
A2 – Paused front squats – 6,6,4,4,2. rest 90-120 sec. 2 sec pause at depth each rep.
*goal will be to build for each set, for each movement
155-165-185-205-225 – about one left in the tank
B – B-stance BB hip thrusts x 6/side x 4 sets, rest 1 min bt sides
*keep these moderately loaded so you can get good isolation on the loaded side
115
C – Sandbag on shoulder carry x 50ft into sandbag bear hug carry x 50ft, rest 2 min x 4 sets
Only had access to a 100 today but that was probably perfect for the day
D – Dbl DB walking lunge @ 35lbs/hand – 50ft every 60 sec x 5
About 30sec each set