6/22
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 30 sec, new set every 2 min x 5
*265lbs
This was really fucking hard today
B – Back squat @ 30X1 tempo x 4, rest 2 min x 6 sets
*285-295lbs
285 for 4 sets, 290 for the last 2
C1 – 1 deadlift @ 345-355lbs, rest 30 sec
C2 – 12 TNG deadlifts @ 225lbs, rest 2 min x 4 sets
This was the first time for real this progression was at the top end of RPE. Don’t think I could’ve got one more set at 345 and the 225 was cardio.
+
For time
100 hand release pushups
*try to be ahead of your pace from 90 last week, then keep it through the finish line
5:55 – well. I came out way too aggressive on this, kind of had a plan but that plan was way too aggressive, I stuck with the sets of 3, and I wanted to average about 18 a minute, but i got 21 in the first minute, then was at 42 in the second minute, not sure what my break downs were per minute past that, but it was too much to sustain, had I stuck with my plan of 18, maybe even pulled back off that a slight bit after the 2nd minute I could’ve done this but I didn’t
Part 2
Self directed mobility work
Obviously i am going to hammer the lacrosse ball in the posterior shoulder girdle and rotators. I do think this will be a big improvement and we will have some pics to measure the future progress. I also bought a bunch of small db’s so i can do some rotator cuff and loaded stretching at home.