9/12
5 rounds @ steady effort
5-6 strict ring pullups
5-6 wall walks for consistent step cadence
12-14 feet elevated ring rows
14-16 Parallette pushups
Got 4 rounds in – did the aerobic work first to make sure i got all of it in.
+
EMOM x 6 alternating sets (3 each)
Odd – 40 sec echo @ 85-90% 12–12–13
Even – 40 cal row @ 85-90% 14–14–13
The rower i used was pm3 and it’s intervals do not track cals in the memory only pace so i used chatgpt to calculate numbers – and trying to remember echo numbers after the face
*rest 2 min*
EMOM x 6 alternating sets (3 each)
Odd – 40 sec ski @ 85-90% — 12–12–11
Even – 40 cal row @ 85-90% 14–14–15
*rest 2 min*
EMOM x 6 alternating sets (3 each)
Odd – 40 sec echo @ 85-90% 13–12–13
Even – 40 cal ski @ 85-90% —- 12–12–12
9/13 – OFF, tailgating shenanigans – done
9/14 – OFF
9/15
Thoracic series
Supine wall squat with foam roller under tspine x 30 sec mobilization
1-arm thoracic bridge flow on ground (bear position to 1-arm bridge and back, move deliberately and controlled with breathing at end ranges)
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 x 8 reps (no tempo), rest 1 min x 5 sets
(115-135
125
B1 – Straight leg seated db Z-press x 12 reps, rest 45 sec
30 – had 1 maybe 2 RIR
B2 – Wide grip strict pullups x 7 reps, rest 90 sec x 4 sets
this felt good and strong
+
2 sets for times
30 ring pushups
20 ring rows with feet elevated
20 ring pushups
15 ring rows with feet elevated
rest 3 min bt sets
5:54—5:16 – on the 2nd set, broke everything up in very small sets with short rest
+
C – Dbl DB cuban presses x 10, rest 1 min x 3 light sets
10’s
9/16
8-10 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
+
8-10 min light bike
*same as above, 15-20 sec ‘burst’ every 2 min
+
For time, working 1 min on and 30 sec off until work is completed
21-15-9-15-21 reps each of
Wallballs @ 20lbs to 10ft
Toes to bar
7:45 – only had passive goals with this today. Make sure you get both movements in each interval and I knew I would have to break TTB so make sure they were short breaks. TTB felt pretty good, until the back end of the 2nd 15. With that in mind I expected the last 21 to be a bit tougher but the longer break of the 21 wall balks and a rest made them feel better than expected. But I had already audibled to do smaller sets
9/17
A1 – Strict HSPU x 10 reps, rest 1 min
(6/4)—(7/3)—(7/3)—(6/4)
A2 – Back squats x 10 reps, rest 1 min x 4 sets
*back squats around 115-135
135
B – Floating deadlifts – 5×5, rest 90 sec
*mod loading, maybe 175-195lbs, move well
185
C1 – 1-arm KB turkish situp x 5/arm
C2 – KB hip to halo x 5/direction (10 total)
C3 – Med ball hold tall kneeling to standing x 5/leg (10 total), rest as needed x 5 sets
This might be one of my favorite little accessory pieces but man it feels dense
D – Every 2 min x 4 sets
24 1-arm KB hang snatches @ 24kg
Recover felt so much better today, shoulders and hips got tired from the increased density but could definitely tell the progress from the last 2 weeks – but broke this up but the kb never hit the ground