5/22
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
+
A – Paused front squats @ 33X1 tempo x 4 reps, rest 2 min x 5 sets
*mod loading here, posture and rack priority
3 @ 135 – 2 @ 155 – weight was definitely moderate, I feel today if I went higher I might not be able to keep 4 fingers under the bar. It might have felt like my pinky was slipping on the 4th rep but it stayed under the bar.
B – DB goblet squats – 15 reps @ 70lbs, rest 60 sec x 4 sets
done
C – KB russian swings – 15 reps @ 53lbs, rest 60 sec x 6 sets
done
+
Core flexion finisher x 3 sets, rest as needed bt sets
Plank to pike with feet on row seat x 5
Knee tucks with feet on row seat x 10
V-ups on floor x 5
Tuck ups on floor x 10
Ab mat situps x 15
Ummmm if you ever watched me do abmat sit ups you would think I am a scaled athlete. During Annie I have to kip my abmat sit ups because my abs cramp so bad. 15 per round wasn’t bad but I definitely had to move slow and sets 2 and 3 got harder and slower and you better believe i rested as I needed
5/23
For total time:
400m run
30 chest to bar
15 power cleans @ 155lbs
rest 2 min
15 power cleans @ 155lbs
30 chest to bar
400m run
I think i recall it being around 14:33…..I have this feeling in my left forearm, it feels to me there what shin splints feel like. I only feels this in CTB pull ups, and it had started to flare up the last week or two prior to semifinals. It’s maybe about a 3-4 on the pain scale, and is more annoying than painful. Since it is somewhat of a newer situation I haven’t figured out to warm it up and see if that minimizes it. With the rowing volume we’ve been accumulating I might feel it once and when rowing it’s abut a .5 or 1, so I don’t put them in the same category. In life sometimes i might feel it if i’m carrying groceries with a bent elbow for a long walk through the parking lot. So I’m aware but not too worried. And in this case in the workout, I never felt it jumping up but when I got into the first set of pull ups I did 4 felt it and dropped from the bar. So it threw off my rhythm, focus and even my confidence. I was able to finish the 60 reps of course but I never really pushed them like I could’ve, barbell was fine and I pushed that but just being mindful of that.
(rest as needed/able)
Accumulate 3 min passive hang from bar with pronated grip
done
+
20 min zone 2-3ish echo/ass bike
done
5/24 – OFF
5/25
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
+
A – Front rack walkout x 18 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
225
B – Back squat @ 30X1 tempo x 5, rest 2 min x 5 sets
*build slightly from last week
255 – this was good but staying as strict to the tempo as my brain could count what was hopefully true seconds o would be had a hard time at this weight sling one more set at load/tempo
C – Hand release deadlifts x 5, rest 2 min x 5 sets
*build slightly from last week
275 across
+
5 sets of 14-18 GHD situps, rest 60-90 sec to recovery
15 across
Part 2
Self directed mobility work
Being a holiday it did a much lighter/shorter version of my work today
5/26
EMOM x 9 (warmup)
Min 1/4/7: 30 sec Row + 15 sec Ski
Min 2/5/8: 15 sec Ski + 30 se c Bike
Min 3/6/9: 45 sec run, getting faster each round
+
2 sets
60 cal row (work to stay above 1150)
600m run
rest 2 min bt sets
6:14 – 6:27 – not real sure how/where i fell off – it felt better and smoother on the run and I hit all my paces and i’m pretty sure row time was almost exactly the same
+ (rest 4-5 min)
2 sets
60 cal ski (work to stay above 1050)
600m run
rest 2 min bt sets
7:10 – 7:13 – I accidentally overachieved and ran an extra 150 lap (156m to be exact) on the 2nd interval but I already subtracted the time so that 7:13 is accurate
+ (rest 4-5 min)
2 sets
600m run, into
60 cal bike erg
rest 2 min bt sets
*bike deliberately after the run here to simulate that transition
6:44-6:49 – today was a major struggle to stay in the target range of cal/hr on the bike. I just got to where it was survival today
5/27
1 set, 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
Windmill is slowly and slowly starting to feel better and better
+
1 set, 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
+
A – Seated BB sots press @ 3112 tempo x 5 reps, rest 2 min x 4 sets
*as light as you need to go here to keep control, could be training bar if needed
45lb bar today
B – Belly to wall HS hold with deep breathing x 24 sec, new set every 2 min x 4
done
+
EMOM x 20 (4x through)
1+2 – 24 cal ski
3 – 16 box jump overs @ 20in
4 – 12 dbl DB thrusters @ 45lbs/hand
5 – Rest
I appreciate not adding 5 more pounds on each hand for the db thruster
+
Accumulate 3:30 min hang from pullup bar, pronated grip
done