4/8/2026
Every 90 sec x 6 alternating sets
Odd – 45 sec continuous heavy prowler push
Even – 45 sec continuous heavy farmer carry
Used the torque tank cranked up to the max and used 70/h on FC – did not have a match of 80’s/90’s or 100’s so didn’t want to have to try and remember to switch sides each time and try and make sure during equal work.
+
Every 90 sec x 6 alternating sets
Odd – 45 sec burpee broad jumps for distance
Even – 45 sec sandbag walking lunges for distance
Burpee broad jumps are spicy, I think I was around 70ft maybe a little more, and lunges started at 70+, and dropped to 70 then 60
+
A1 – High tension banded horizontal rows x 15, rest 30 sec
A2 – Ant tib raises from wall sit x 15, rest 30 sec
A3 – 1-arm rotating rows using climbing rope x 5/side, rest 60 sec x 4 sets
Ant tib raises from a wall sit are fucking hard
4/9 – OFF
4/10
Gymnastics shape work and scap activation x 2 sets, rest as needed
A1 – Hanging scap elevation and hold x 10 reps (1 sec pause at top of each to picture pulling down through scap)
A2 – Hand circling plank hold on low rings x 10 small circles/direction (try to keep body as still as possible and scapula actively protracted throughout – https://www.instagram.com/p/BYCd_7yHXA0/
A3 – Active arch/hollow shapes from foam rollers x 5 reps for strong control
A4 – Active arch/hollow shapes from rig with box x 3 reps for strong control
So I must say, we might have found a major fundamental weakness are I’m doing something really wrong. I was unable to get my right shoulder off the ground in the supine shaping on the foam rollers
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B – Hang squat snatch – 1 rep every 30 sec x 4, rest 3 min x 3 sets
*mod loading throughout, quality of movement is target
105–125–145 – 145 might have been a bit aggressive as 2 of the 4 were smoked, it came down to being explosive then everything was smooth and solid, the other 2 weren’t as crisp as we needed them to be
C – Front squats – 5 sets of 8 @ 175-185lbs, rest 60 sec
175 – tried to keep moving the whole set on each without any pauses at the top to reset or breath
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6 alternating sets for times (3 each), new set every 3 min
Odd sets: 4 bar MU + 8 power cleans @ 135lbs + 4 bar MU
1:20–1:16–1:10 – as I went I got more aggressive with the barbell and trying to be faster on the bmu
Even sets: 15 wallballs + 10 box jump overs @ 24in + 15 wallballs
1:27–1:28–1:29