10/6
Thoracic series
As 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)
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A – Power snatch – build to strong single
155 – right in the middle of warming up and starting to load up for this my stomach was not happy. So in accepting for what this is today. I will also add that my shoulder is feeling better than it was but just being smart so was also a little hesitant to really drive under and punch overhead for stability.
B – Power snatch @ 20 reps for time @ 75% best lift from A
1:42
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For time @ 85% effort (deliberate but not rushed transitions)
8-7-6-5-4-3-2-1
Dbl DB bench press @ 50/hand
7 chest to bar/round
8:23
10/7 (Triangle W3)
Warm-Up:
90 sec – Echo, Row, Ski @ 5/10 RPE – Get Sweaty
60 sec – Echo, Row, Ski @ 7/10 RPE – Start Breathing
30 sec – Echo, Row, Ski @ 9/10 RPE – Get Uncomfortable
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Every 2 min x 4 intervals (2 each)
90 sec work window, 30 sec rest
Odd Sets – 15 Cal echo + AMRAP Row Cal in remaining time, target 8+
1) 14–13. 2) 13–12. 3) 13–12
Even Sets – 16 Cal ski + AMRAP Row Cal in remaining time, target 8+
1) 10–12 2) 12–10 3) 12–11
*Rest 4 min x 3 sets (12 total intervals)
For all of my frustrations of not having my strength back and adapting to metcons again, i had to take a step back today and say that internally and personally i’m pretty happy with how i feel pushing on the cyclical stuff. So even though this is a longer road than I was hoping. I am being patient, accepting that it will take time but also noticing where i am getting my groove back
10/8
A – Squat clean – 1 rep every 45 sec x 4, rest 3 min x 3 sets
*build in loading inside of the set to challenge the 4th rep of each set
*1st rep of each set is at 215lbs
215–225–235–245 – set 2&3 -> 220–230–240–250….this is the first day in a long time I have felt confident and strong here, the reps at 250, i knew I could get under them, I wasn’t right out of the hole, I had to pause to make sure I had good position and grind standing up.
B – Front squat cluster – 3.2.2, rest 20 sec bt clusters, and 3 min bt sets x 3 sets
*1st set @ 225lbs, then try to build as able
225–245–250 – the jump from set one to set 2 did not allow me for much of a jump from 2 to 3. Because I also probably took about 30sec bt cluster reps on set 3, and that was about a 9/10 on that set.
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3 rounds for time @ strong effort
20 1-arm alternating DB snatches @ 50lbs
15 toes to bar
50ft HSW
10:45….first time I have been inverted for walking since before the lung incident so I was not crazily confident….and I ended up on the 2nd 25 and the rest of the sets mostly doing 5ft at a time. On set 2 and 3 I was down and kind of quickly back up except on the turnarounds. The middle round of TTB I ended up doing small sets and even 4 singles to finish the round because I wanted to minimize the time I rested even though i wanted to. 9/6 on the first round and 6/9 on the last. tried to make transitions quick but intraset rest started adding up big time.
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C1 – 10 side 1-arm staggered stance/russian swings @ 24kg
C2 – 10/side front foot elevated back rack split squats, rest 60 sec bt legs, 2 min bt sets x 3 sets