5/29
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 5 reps, rest 2 min x 5 sets
*mod loading here, posture and rack priority
155 – this is the weight I finished at last week. I almost dropped weight after the first set. It was an uncomfortable fight to keep a good front rack but I kept it.
B – DB goblet squats – 18 reps @ 70lbs, rest 60 sec x 4 sets
Done
C – KB russian swings – 18 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 6
Knee tucks with feet on row seat x 12
V-ups on floor x 6
Tuck ups on floor x 12
Ab mat situps x 18
Yaaaaayyyyyy more abmat sutups
5/30
On a 15 min clock
5-10-15-20-25 reps each, adding 5/round
Wallballs
Row cals
into, AMRAP in remaining time
1-2-3-4-5…reps each, adding 1/round
Power cleans @ 185lbs
Bar MU
30 total reps on second part…..I pushed the pace on the first part and I was pretty pleased with my effort there. I could’ve easily done all wall ball sets UB, but I broke in the 20 & 25, broke twice in 25, calculated the rest but took it a bit more than I should’ve but that was so I would keep my row pace upper 1100’s and in the 1200’s and from what i remember I might have only dipped below 1100 once but that was when i took my eyes off the screen…..(i think i recall finishing around the 7’s/8 range i just remember thinking I have a lot more time than i expected to hit the second part. On that part, the first power clean felt heavy AF, so that intimidated me a little, and you know me, I am always scared to do high skill gymnastics when i’m that winded so transition from bmu to barbell was good but from barbell to bmu was not. I did take too long from the first transition of bmu to 2 rep cleans but it felt lighter and lighter as I went so i tried to keep that moving fairly quickly.
(rest as needed/able)
Accumulate 3:30 min passive hang from bar with pronated grip
done
+
20 min zone 2-3ish echo/ass bike
Done – but due to scheduling shortened this and then got home and took the dogs for a long zone 2 stroll
5/31 – OFF
6/1
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 21 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
230
B – Back squat @ 30X1 tempo x 4, rest 2 min x 6 sets
*build again slightly from last week
260 x 1, 265 x 3
C – Hand release deadlifts x 4, rest 2 min x 6 sets
*build again slightly from last week
275×2, 285×2, 290×2
+
5 sets of 16-20 GHD situps, rest 60-90 sec to recovery
20-20-18-18-18
Part 2
Self directed mobility work
done
6/2
EMOM x 9 (warmup)
Min 1/4/7: 30 sec Row + 15 sec Ski
Min 2/5/8: 15 sec Ski + 30 sec Bike
Min 3/6/9: 45 sec run, getting faster each round
+
For time @ strong effort:
75 cal row
500m run
50/40 cal ski
500m run
*rest 3 min*
For time @ strong effort:
500m run
50 cal ski
500m run
75 cal bike
28:27 – my goal was to hit paces that I feel i should be hitting at a minimum for retest. Even though the run was 500m and much shorter than the full effort, i didn’t want to push that harder just because it was shorter, i wanted to feel what I think that needs to be. There is more there for the run, row pace was good, I didn’t put the hammer down on the bike but will be able to on retest. Ski, my goal was to stay above 1000 and i did dip to high/upper 900’s – goal on retest will be to never dip too wild, this will be where I need to find some range of highs and lows that will keep me just below threshold.
6/3
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
+
A – Seated BB sots press @ 3112 tempo x 6 reps, rest 2 min x 4 sets
*as light as you need to go here to keep control, could be training bar if needed
50 x 2, 55x 2
B – Belly to wall HS hold with deep breathing x 30 sec, new set every 2 min x 4
I slept on my wrist wrong the other night or something and this was very irritating but I made it. And the 30sec didn’t feel as bad as i thought it would
+
EMOM x 20 (4x through)
1+2 – 26 cal echo bike
3 – 60 DU’s
4 – 20 wallballs @ 20lbs to 10ft
5 – Rest
This was the worst of all the emoms only because the bike, tried to keep it above 400.
+
Accumulate 4 min hang from pullup bar, pronated grip
Did 40sec sets, and was good for the first 2 and the end of the 3rd set of 40 was when i felt this in my grip more than i had on any other hanging piece in this progression.