1/19
Lat series
A1 – Lax ball/theragun smashing into armpit/lat x 30 sec/side, rest 30 sec
A2 – Hanging scap circles x 4-5/direction + Scap pullups x 4-5, rest 60-90 sec x 2 sets
B – Neutral Grip Strict Lean Away Pull-Ups: 15-20 reps, accumulated with a 2111 Tempo; break up as needed/for quality
C – Hanging Arch Body Upper Back Extensions: 4-6 reps w/ slow controlled eccentrics x 2-3 sets
D – Prone Banded PVC Lat Pull-Downs: 8-10 reps w/ slow controlled eccentric x 2-3 sets
done
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1-2 sets not for time (shoulder flexion ROM and control)
15 sec yielding shoulder flexion isometric
8-10 sec/side 1-arm overcoming shoulder flexion isometric
5/side overhead archer presses from standing
5 double overhead archer presses from standing
*second movement from above vid
done
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1-2 sets not for time (post shoulder/OH position prep)
6/side 1-arm elbow on knee DB ext rotation at slow tempo/light weight
6 slow reps mini band distracted dbl DB front raises
6 controlled reps of sliding glide kips from bar anchored in rig
12 light dbl DB shoulder balboas from seated
Done
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4 sets for quality (gymnastic strength work)
3-4 reps foot assisted ring dip eccentrics @ 32A2 tempo
15 sec chest to bar isometric hold at top of inverted BB row
15 sec piked HS hold for stack
6/side landmine meadows row
I did 4 reps of eccentrics and bottom support unassisted without a FOOT!!!!!! Fuck yeah, i didn’t try pressing out, just didn’t want to jump in the pure deep end of the pool
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EMOM x 4
20 sec wall facing HSPU
1-1-1-2 – it was a little painful, but it was more painful from I’m not strong in that position because I haven’t done that in I have no idea how long.
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EMOM x 4
4 strict pullups
into
EMOM x 4
6 chest to bar pullups
Changed locations to get to my favorite pull up bar – CTB didn’t feel as good as last week but making progress
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Every 3 min x 3 sets
45 DU’s
15 OHS
10 toes to bar
1:26–1:23–1:21 – starting speeding up OHS cadence but at times I would lose my balance throughout my foot and that would slow me down a little
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Every 3 min x 4 sets
Row 20 cals in < 60 sec
Held 1300-1400 -48.4–51.1–50.7–50.2
1/20
2 sets, rest as needed
Tall kneeling thoracic extensions against wall x 3-4 reps with 3 breath cycles/rep
2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side
1-arm KB snatch to high windmill x 3 reps/side
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2 sets, rest as needed
Thoracic bridge flow against wall x 3/direction
Alternating sky reaches from squat x 4/side
1-arm KB sots press from low seated x 5/side (rotate T-spine)
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EMOM x 12
1-4: 2 power snatches @ 135-155
5-8: 3 power cleans @ 175-195
9-12: 4 hand release deadlifts @ 225-255lbs
Between late night football playoffs and college football national championship I was up late the last two nights and not as well rested or recovered as I wished….just didn’t feel as snappy, but that was it. Hit high ends on snatch and power clean, but just 235 on deadlift
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For time
10 clean and jerks @ 135, rest 1 min
7 clean and jerks @ 185, rest 1 min
5 clean and jerks @ 205, rest 1 min
90 sec AMRAP clean and jerks @ 225
2 c&j @ 225, missed the jerk on a 3rd one…..hardest part was my right arm rack position, one finger kept coming out of potions in the front rack on my right hand so that effected me a little bit in receiving on the shoulders and being able to efficiently drive the barbell overhead. I am super freaking excited as the clean at 225 felt like I smoked them, just not comfortable going overhead yet.
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Additional midline support x 3 sets
KB hip to halos from tall kneeling x 10 alternating reps (5/direction)
KB drag throughs from front plank x 10 alternating reps (5/direction)
1-arm KB farmer carry x 100ft/side (minimal lean/twist)
Was not doing anything other than 70 on the carry