1/28
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
Decided today I was going to try and get more reps per set than I had been doing
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
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3 sets @ continuous effort:
6 min bike @ zone 2
4 min row @ zone 2
2 min ski @ zone 2
(36 min)
The hardest part about zone 2 today, was the 6 min of cold air from the bike blowing back on me in a cold gym.
1/29
3 min row, easy effort, little faster in stroke rate every 60 sec
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5 sets at steady effort
10 KB goblet squats
15 KB russian swings
20 unloaded walking lunges
500m bike erg
53 on the squats and the swing
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For total time
Row 10-20-30-40-30-20-10 cals
*rest 30 sec bt each interval
*controlled intensity here, leave runway to get faster on the way back down
10:50 on running clock….7:38.9 row time – 28.8–1:02.2–1:29.8–1:53.2–1:26.6–51.9–25.5 – I might have shortened my runway too early on the 40 cal round, I started out holding 1300 for the majority of that set, but I felt my form break down more than anything. Also, this was weird and unique how it happened so fast, the 30 sec rest isn’t really rest when you start pushing the pace, it goes by pretty quick
1/30/2026
A – Long pause back squat x 8 reps, new rep every 2 min
*10 sec deadstop pause at depth WITH tension in hips/midline, then drive up fast
*start around 155-175lbs
155–175–185–195–205–215–225–235 – I feel the load didn’t get really hard until the 205 barbell, i definitely rushed the pause on the 225 so I vowed to make sure I held the 235 a little longer
B – Back squats – 5 reps every 90 sec x 5 sets
*start around 155-175lbs, keep good rhythm and speed
175–190–205 the rest of the way….the speed and rhythm at 205 was where I think you would want it to be so I wanted to keep that quality and turnover high
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EMOM x 18 (3x through)
1 – 12 ski cals
2 – 12 toes to bar
3 – 12 box jump overs @ 24in (step down)
4 – 12 deadlifts @ 155-175lbs
5 – 6 strict pullups
6 – 48 DU’s
*rest 4 min*
EMOM x 12 (2x through)
1 – 12 ski cals
2 – 12 toes to bar
3 – 12 box jump overs @ 24in (step down)
4 – 12 deadlifts @ 155-175lbs
5 – 6 strict pullups
6 – 48 DU’s
175 on deadlift and TTB felt pretty good.