2/9
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 – actually tried the overcominig isometric with a thick PVC pipe and I actually like that better than the barbell, you can feel the flex from creating the tension but still not moving through a range of motion
+
4 sets for quality (gymnastic strength work, keep a strong focus on control and confidence)
4-5 reps foot assisted ring dip eccentrics @ 32A2 tempo
18 sec chest to bar isometric hold at top of inverted BB row
18 sec HS hold against wall
6/side landmine meadows row
Done – 4 dips today
+
EMOM x 4
4 strict pullups
into
EMOM x 4
8 chest to bar pullups
Done
+
EMOM x 4
20 sec wall facing HS HOLD (not pushups)
Done
+
EMOM x 6
3-4 piked parallette HSPU (lets bring the box support higher this week to improve position)
done
+
For time
50 WB’s
50 row cals
50 WB’s
6:45 – wanted to control the heart rate for the first portion, so I did in 4 sets and tried to keep breaks to around 5 sec. I was close as I finished right at the 2 minute mark. Row, was kept at 1200 + for the first minute dropped to 1100’s the 2nd, I finished the row just after 2:30 and did the last WB in 3 sets, wanted to do 2, but wax having to go deeper into the squat hole to make sure I hit the target. I know that slowed cycle rate down and elevated heart rate a little but I knew I wouldn’t miss. At one point I thought about doing in 4 sets but I thought don’t be a bitch and just get it done