8/22
A1 – Snatch grip BTN push jerks x 3 reps, rest 30 sec
A2 – High hang squat snatch triples x 3, rest 2:30 x 5 sets
*work light, 85-95lbs. tech focus
95 across – snatch felt smooth and crisp
B1 – DBl DB OH carry x 50ft @ 50lbs/hand, rest 20 sec
B2 – Butt to wall strict HSPU x AMRAP (-2) reps, rest 3 min x 4 sets
6–4–4–4 being inverted right now makes me really dizzy
+
4 rounds @ steady effort
3-4 strict ring pullups
3-4 wall walks for consistent step cadence
8-10 feet elevated ring rows
10-12 Parallette pushups
done
8/23
6-8 min light run
*every 2 min, do 15-20 sec ‘burst’ where you lengthen your stride and bring speed up, but use the rest of the 2 min window as recovery
8 minutes, 3 bursts – on assault fitness runner, 20sec between 1100-1200 watts
+
6-8 min light bike
*same as above, 15-20 sec ‘burst’ every 2 min
8 minutes 3 bursts, was hard for me to tap into power here for 15 seconds, but got around 600
+
Every 2 min x 8-10 sets
3 power cleans @ 135-155
6 toes to bar
18 DU’s
*hopefully some controlled breathing/intensity here. *can decrease density/volume as you see fit based off of how you’re feeling
10 sets, and first half I had a few misses on Dubz, but kept everything under 37 seconds – also stayed at 135, warming up 155 did not feel fast and snappy
8/24 – OFF
8/25
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 3 reps, rest 2 min x 6 sets (build from last week)
95–115–125×3–135
B1 – Seated DB elevator press x 8 ‘reps’ (1 rep = press to 90 degree elbow angle, back to shoulder, press to full extension, back to shoulder
30
B2 – False grip elevator pullups x 4 ‘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
the 4 reps was much togher this week and had to baby kip on 4 on the 4th set to get chest to rings
C1 – Bottom of ring dip support hold 15-18 sec, rest 30 sec
tried to go at least 16 sec on all so I could for sure do more than last week, had one 18, a couple of 17’s and 16’s
C2 – DB arc rows x 8/side, rest 90 sec x 5 sets
D1 – Single leg standing side to side KB pass x 5/direction
D2 – Banded frog pumps x 12
D3 – Banded hip thrusts x 12, rest as needed x 3 sets
done
8/26
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 )
+
5 min echo bike, nasal breathing only
+
Every 4 min x 12
Sets 1-3: Bike erg 1k @ 80%
Sets 4-6: Ski 500m @ 80%
Sets 7-9: Bike erg 1k @ 85%
1:49.5—1:49—1:49.8
Sets 10-12: Ski 500m @ 85%
1:59.4—-1:59—1:59.4
i’m not even going to say that I’m close to being back because I do still feel some limitations but the difference from last week to today is night and day.
+
5 min down regulation breathing (feet elevated, head supported)
8/27
A1 – Bench press – 8,6,6,4,2. rest 90-120 sec
150–160–170–185–200
A2 – Paused front squats – 6,4,4,2,2. rest 90-120 sec. 2 sec pause at depth each rep.
*goal will be to build for each set, for each movement
170–190–210–230–240
B – B-stance BB hip thrusts x 8/side x 4 sets, rest 1 min bt sides
*keep these moderately loaded so you can get good isolation on the loaded side
125
C – Sandbag on shoulder carry x 60ft into sandbag bear hug carry x 60ft, rest 2 min x 4 sets
So much easier than last week
D – Dbl DB walking lunge @ 35lbs/hand – 50ft every 60 sec x 6
Last week I was not able to step through on every single step, and even started having to step together more frequently, but today, the lighter weight felt closer to the way it should and was able to step through on every single lunge step