5/18
Part 1
Front rack prep x 2 sets
Blocked thoracic extensions x 5 reps (GHD/medball)
Undergrip PVC stretch x 5 reps with controlled breath cycles at end range each rep
Lat/teres stretch with racked BB x 5 reps/side, controlled breath cycles
Banded external rotations from front rack position x 6-8
found your vidoe of the ghd blocked thoracic extension and then killer music in the background 🙂
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A – Front rack walkout x 15 sec, new set every 2 min x 5
*kinda heavy, but no sharp pain. We want all fingers under the bar here to try to open up position with the load
215 – wanted to try and hold the hook grip as well, but nowhere near that on the right side, left side was close. I’m excited for this because this will be easy to see the gainiz
B – Back squat @ 30X1 tempo x 6, rest 2 min x 4 sets
245 – didn’t give myself much runway here, felt about an 8 or 9 RPE
C – Hand release deadlifts x 6, rest 2 min x 4 sets
255-265-265-275 – there is more here, after not giving myself some runway on the back squat I didnt’ want to set myself up for nowhere to go
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5 sets of 12-15 GHD situps, rest 60-90 sec to recovery
15-15-12-12-12 – i’m sure the more exposure here and I will get less dizzy, I’m hoping this will help the dizziness i feel when I’m doing hs walk sometimesÂ
Part 2
Self directed mobility work
Getting ready to get as we speak