7/8
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 snatch grip sots press + Stand to top + Lower back down slowly to box + Lower bar back to BTN rack) x 3 light reps, rest 2 min x 4 sets
*same as Monday
I think i only went up to 55 – but i do not remember at this point but wasn’t much more if it was
+
B – Dbl KB front rack hold with alternating low box step ups x 60 sec, rest 2 min x 4 sets
2 @ 44/h x 18 – 2 @ 35/h x 22 – all to 14 inch box – i chose to drop weight because i really felt it was hard AF on the front rack/shoulders/upper back not necessarily the legs – so now i see we are progressing to 75 seconds I’m super thankful of making that decision
+
5 rounds for time
20 cal echo bike
15 toes to bar
10 1-arm alternating DB hang clean and jerks @ 50lbs
14:36 – first set I wanted to see if i could get the TTB UB, and right around rep 9/10 I thought i could but could be at what detriment. At that point I wanted to stay sub 3 min/round – as splits go I obviously lost that based on first round time, I felt pretty consistent on breaks for TTB – all sets were 9/6 – i know bike slowed down a bit, but i think most efforts from what I remember stayed around the 300 watt mark.
7/9 – OFF
7/10
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 – Autoregulated Front squats – 1 rep @ 185lbs, rack bar and rest 30 sec, then perform 2 reps, rack bar and rest 30 sec, then perform 3 reps, rack bar and rest 30 sec…continue to add 1 rep each round until you reach a 8-9/10 RPE (had 1-2 reps in reserve for that round). rest 4-5 min x 2 sets
7 full – 7+5 Didn’t have the same juice today as I had last week with this. Legs were tired from the week and life not really feeling that training was the culprit. So not enough juice and not enough dog in me today. But that is the purpose of auto regulated…..also on set 2 I said at least don’t be a complete bitch so after I got the same number from set 1 I said at least go for one more and see what happens.
+
B – Barbell hip thrusts – 4 sets of 12 @ 185-205lbs, rest 2 min bt sets, 1 sec pause at top of each rep to squeeze glutes
205 across
+
For time
99 wallballs
66 ski cals
33 bar facing burpees
11:34 – I changed my whole plan and whole strategy on this based on how tough and hard the auto regulated front squats felt today. I knew there wasn’t a ton of separation value in the wall balls and I knew today I was going to have to break them up quite a bit. So my first two sets I tried to do big chunks and then from there smaller sets, small rest. Finished right around the five minute mark. Much longer than I wanted, but accepted it based on how my legs felt today. It really was more leg fatigue today. pretty happy with my ski effort today was only below 900 cals per hour and the last two or 3 cal. Wish I would’ve slowed down a little bit sooner though so I could’ve been faster on my Burpee. just try to keep moving steady on my Burpee’s, had to keep reminding myself to stay low cause I felt myself standing up higher, slowing myself down. Started the Burpee‘s at 9:04. So a bit slower pace than I wanted on burpee. This rep scheme was kind of funny for me mentally, counting in my head on both the ski and burpee it was getting close and then I’m “oh shit” you’re almost done, so reason I didn’t pull back sooner on ski but that’s ok because it probably would not have changed much and by the time I had four or five Burpee’s left a last-second push wouldn’t have changed much at all, but footwork was hard at that point
7/11
Gym workout placeholder
Did throwdown – 14 minute amrap – TTB/Row/thruster/burpee – first off I didn’t have the most amount of time for a thorough warmup as I chose to get some extra sleep – which with that being said, i knew this was going to hit and going to hit had so knowing this I wanted to minimize damage of heart rate response. I knew thrusters were going to currently be my limiter. I went super conservative there and broke up into three sets and I even think in my last round I did 4, goal with that was too not rest too long which i probably would’ve done had i done 3. Burpee goal was keeping that consistent low position and staying 4 sec/rep or less. – TTB was 2 sets and row outside of first round was 1050+. 3 + 11. Was very pleased with my transitions inside of each except for one set on row, just didn’t get the handle moving hard enough fast enough.
7/12 – OFF