6/29
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
*275lbs
Why is this so freaking hard. It felt like I assume 405 would feel like
B – Back squat @ 20X1 tempo x 5, rest 2:30 min x 5 sets
*265-280lbs
265 across – i just felt that my speed slowed down on rep 4 and 5 so that was an internal indicator to stay there today.
+
5 rounds for time
10 deadlifts @ 225lbs
20 hand release pushups
40 DU’s
10:00…..I really wanted sub 10, I knew how i managed the push ups would dictate that. First 2 rounds were creating a good split for that to happen. But the push ups were weird, I was heavily out of breath, and I know push ups aren’t the same global recruitment of the deadlifts but I felt like I was bracing my core so hard to keep trying to not lose pressing endurance that that got a little uncomfortable. When I finished my 100th push ups, around 9:36, I transitioned to the rope as fast as I could and could’ve sworm I started my DU around 9:39, but i just couldn’t get the 40 reps done in 20sec apparently to get the sub 10 here.
Part 2
Self directed mobility work
Will update today’s session at some point tomorrow. I left the gym without tracking my ski splits. But, it was about a year ago that I ended up in the ER and today I had a little PTSD. After completing the run i was fine, but on the first set of the row, i just felt weird, not recovered my legs were blowing up, and I didn’t feel they should feel like that, it because a huge fight to finish the first set at 1150 but I somehow managed and as I started the second set shit just felt no right. I’m sure I had a bad taste in my mouth and don’t think I could’ve held the 1150. I know when that thing happened last year it was hot, i was dehydrated and tired and in the first 11 cals of set 2 I was like. I’m pulling the plug. If I’m a little dehydrated I’m not going to let that shit happen again.