6/5
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
done
+
A1 – Paused front squats @ 33X1 tempo x 3 reps, directly into
A2 – Regular tempo front squats x 3 reps, rest 3 min x 5 sets
*idealling building a little from last week
155-160-165-170-175 – my left wrist was the funky one today, kept all fingers on but this was more of a fight today than in the past
B – DB goblet squats – 21 reps @ 70lbs, rest 60 sec x 4 sets
Done – this is getting to be where it’s harder and more fatiguing on my shoulders to hold the DB as opposed to squatting.
C – KB russian swings – 21 reps @ 53lbs, rest 60 sec x 6 sets
done
+
Core flexion finisher x 4 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
This was the first i did not feel like my abs were going to explode mid set, that happened only after.