6/8
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 24 sec, new set every 2 min x 5
*235-245lbs
245
B – Back squat @ 30X1 tempo x 3, rest 2 min x 6 sets
*275lbs
3 reps is so much easier with tempo then any of the previous progressions
C1 – 1 deadlift @ 315-335lbs, rest 30 sec
C2 – 6 TNG deadlifts @ 245lbs, rest 2 min x 4 sets
done
+
For time
80 hand release pushups
5:30
Part 2
Self directed mobility work
6/9
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
+
Sandwich dress rehearsal
For time
75 cal row
800m run
75 cal ski
800m run
75 cal bike erg
22:52 – other than fear of being got by a hawk, i had to run with my head on a swivel. I did pace the run pretty smooth, so a lot more room for a push there on gameday. My biggest thing with this will be keep pace with the ski, i kept the ski around 950-1050 and was good with that. So that will be my goal next week. Not all of my retest will hinge on the ski, but i do feel better there than the beginning of these progressions but the runs I will be able to push more.
+
Easy 10 min bike cooldown
6/10
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 5 reps, rest 2 min x 5 sets
*as light as you need to go here to keep control, could be training bar if needed
50-55-60-60-65
B – Belly to wall HS hold with deep breathing x 30 sec, new set every 2 min x 5
done
+
EMOM x 32
1 – 200m ski
2 – 50 DU’s
3 – 6-8 dbl DB push presses (you decide loading)
4 – 3 strong back squats
5 – 200m ski
6 – 50 DU’s
7 – 15 GHD situps
8 – 50ft dbl DB walking lunges
It was the 3rd time through that the monotony was potentially the downfall, at that point the temperature was noticeable and the repetitive nature so I had to focus and lock in a little more. 50’s/hand on push press and did 8-8-6-6, weirdly i felt it was the double under that elevated my heart rate more than anything else. 255 on the back squat
+
Accumulate 4 min hang from pullup bar, pronated grip
Wanted to keep with some structure so i started with a goal of 8 tabata intervals, but i had to take a longer break after the 4th interval. Then after the 8 i did a couple of 15 on 15 off and 2 10’s to finish it out
I think i’m out on the qualifier, main justification was location but with only one division at a 35+, still could be good but not ideal