2/14
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
Still staying away from windmills….i check in each time to see if it feels the same and it does
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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)
done
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Accumulate 3-4 sets of 10 alternating band assisted pistols, rest as needed
*thick band hooked between j-cups, adjust the height of the band to provide as much assistance as needed to execute smooth reps. Can lower band height as you go if moving well, but consider this just a volume touch
Was kind of easy but kept band height set as i was just working on good positions and control
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For time (17 min cap)
40-30-20-10 wallballs (20 to 10)
40-30-20-10 GHD situps (OR toes to bar, if you prefer)
4-3-2-1 Rope climbs (or can adjust this to 16-12-8-4 strict pullups)
15:40 – went with ghd and strict pull ups – ghdsu could be something potentially going on the list because i’m not good at them in high volume like this, or confidence with them in an elevated heart rate. But only one gym access has them that it’s easily adjustable. Anywho – only round i broke wall balls was the round of 30, broke ghdsu each round, i wanted to go this route instead of TTB because I know i need more ghdsu volume. When I get tired here, i pull more from the feet instead of firing the quad and today i think that hit somewhere in the round of 30
2/15 – OFF
2/16
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
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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
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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
Went back to a foot assist so I can work on deeper positions and a little more control in the negative and bottom.
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
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EMOM x 3
4 strict pullups
into
EMOM x 3
6 chest to bar pullups
Only 6 was a nice treat today
into
EMOM x 3
3 jumping bar MU
Feel good just not strong pressing out of the dip i’d be ok to continue to sprinkle this touch in there for a few weeks or at least jumpinig bmu in some capacity
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EMOM x 5
20 sec wall facing HS HOLD (not pushups)
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EMOM x 5
3-4 piked parallette HSPU (lets bring the box support higher this week to improve position)
Had to pause the clock after the third set as that higher box made this really really hard. Might need to elevate the handstand target next time and keep the box where it was. Even with that short rest getting three on the last set was a struggle. Minor pain may be a one on a scale to 10, but I think that pain was more due to still being weak in that pressing pattern.
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Every 5 min x 5 sets
Echo 50 cals @ 66-68 RPM
*if bike erg is only option, do 60 cals trying to stay above 1150 cal/hr
3:04–3:04–3:00–2:59
2/17
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
+
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)
+
A – Build to strong power clean single with NO starfishing and good quick elbows and stable catch
240! And 245? 240 for sure 245 was really close and i think it’s more of a squat but i did hit the brakes pretty hard instead of in the hole
B – Clean pulls 3×3 @ 105-110% of A, working on keeping arms long through the finish. rest 2-3 min, straps ok.
255 – no straps
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Every 6 min x 2 sets (burpee/BB speed work)
7 rounds of (3 ground to overhead @ 95lbs + 3 bar facing burpees)
*target finish per set of < 2:20, 20 sec/round
1:17—1:18 – i feel right now i can keep this burpee pace up but definitely feel like i had to try and keep some in reserve for the barbell
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4 sets, rest 5 min bt sets
25 wallballs (20 to 10)
Row cals @ > 1250 cal/hr
**take 3-4 strokes to get it to speed. then, if the pace drops below 1250 for 3 strokes in a row, the set is terminated. Cap of 40 cals/round
40–40–33–40 – the 33 was just not there, i was hurting, the 5 extra wall balls i feel played at least a little role, but the last set was on sheer determination and will power.
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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)
done
2/18
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
+
1 set 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
+
Snatch warmup – burgener series, empty bar and 65lbs, then build in singles
I interpreted this as Burgener singles, built up to 115, the muscle snatch was very grindy
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4 sets for times, new set every 8 min
Odd sets: 7 shuttle runs + 10 dbl DB box step overs @ 50/hand, 20in + 75 DU’s + 20 toes to bar + 7 snatches @ 115lbs
Even sets: 7 snatches @ 115lbs + 20 toes to bar + 75 DU’s + 10 dbl DB box step overs @ 50/hand, 20in + 7 shuttle runs
4:04–4:03–4:20–4:14 —— I haven’t done shuttles since camp an Ryne had talked about shuttles mechanics so was trying to figure that out today. I used to always use a hockey stop. TTB-> went UB on first two and then it dawned on me I had a much longer break for number 3, so of course had to challenge for UB there and in round 4, well had to go do it, couldn’t go unbroken on the first three and not go for the attempt on the fourth one, but with that being said, I probably took an extra five seconds before I jumped up on the bar, but I did complete all 20 in a row. Bad double under day, so intentionally broke in 3&4, I’m sure the other movements played some kind of role on that.
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3 sets, rest as needed
6-8 back supported DB pullovers, light
15 sec wall facing HS hold
4-5 ring fall throughs from tall kneeling, shorten ROM as needed
100ft light dbl DB overhead carry
Didn’t mind getting inverted this week as opposed to last week and 30 on pull over and just kept 10’s on overhead carry