1/31
Camp workout
4 rounds for time (14 min cap)
30 WB
30 line facing burpees
13:26 – I felt the major limitation was in my pushers just feeling fatigued at the rate of turnover of the line facing burpee. I had a gnarly knot in my back that I felt in the wall ball but it was no limitation just annoying. Felt I had a really good plan here, broke wall ball in 3 sets the first round and 4 the rest of the way, I do feel I kept breaks much shorter in the last round but pretty sure they were bleeding into too long for the middle rounds.
*target consistency on burpees, staying low and smooth, constant momentum
*short breaks on wallballs, its ok to take multiple sets here to preserve shoulders and HR
+
Easy indoor bike/run, 15-20 min, conversational
Well, with 12 inches of snow coming, i chose to keep this on the very low end and went on a treadmill to keep it very light jog—i think it’s pronounced with a silent J
2/1 – OFF
2/2
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
+
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 – 2 sets
+
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
1 set but got a little creative with the banded front raise
+
4 sets for quality (gymnastic strength work)
3-4 reps foot assisted ring dip eccentrics @ 32A2 tempo
I did 3 reps each round without a foot assist, true to tempo everywhere else and controlled and pressed out on my own…. FUCK YEAH!!!!!!
15 sec chest to bar isometric hold at top of inverted BB row
15 sec piked HS hold for stack
Felt good but no picture or video to see how stacked i was
6/side landmine meadows row
40
+
EMOM x 4
4 strict pullups
into
EMOM x 4
4-6 chest to bar pullups
6 each round – felt good, i think right now the biggest thing i will have to work through is my kip being so big, the more practice/reps/volume I’ll be able to tighten up that flow
+
EMOM x 4
20 sec wall facing HS HOLD (not pushups)
Good but I do think that 80 total seconds was the perfect dose today
+
EMOM x 6
2-4 piked parallette HSPU (adjust deficit underneath the parallettes to control the ROM and make it ‘easy’ for the day to hit a lockout of controlled shoulder flexion. I would say knees on small box for today, maybe progressing to tall box ONLY if you like how things are feeling
2 every round – also did not like the knees on bench, didn’t feel i was getting in the positions enough to dial in muscle memory.
+
For total time
27-21-15-9
Row cals
Hang Power cleans @ 95lbs
Front squats @ 95lbs
**90 sec rest after each ’round’
13:58 including rest…..big win here that I did not have to release my hook grip on the hpc, that is something that has been very limited as we have been going through the healing process….row pace, i think the round of 15 was the slowest pace, held 1300 on the 27, i think in 1200’s majority of 21 but you would’ve been mad as I didn’t pull all the way through 21, big mistake, and round of 9 was 1400+…..made a rule up at some point that if I wanted to put my hands on my knees I might as well reach down and grab the bar because i was that close, so a win there….UB on front squats on round of 15 and 9 of course.