7/29
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
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Additional thoracic extension drills
A1 – Hanging cobra stretch with bar in j-cups x 20-30 sec with controlled breathing (don’t hold your breath!!), rest 30 sec
*I like this setup as you can control the intensity by adjusting the height of the bar
A2 – Blocked thoracic extensions on GHD pads with hands behind head x 8-10 reps, rest 60-90 sec x 4 sets
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B – Every 120 sec x 5 sets
(Hang muscle snatch x 2 + Paused OHS x 1) * 3 reps
*paused OHS = 3 sec pause at depth
75
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C – Every 2 min x 5 sets
Snatch grip overhead carry x 100ft
*105-115lbs
115 – the 115 is a little more spicy than last week and must be very slow and careful on the turnaround
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EMOM x 20???
1 – 45 sec echo bike @ 60-63RPM
2 – 45 sec dbl KB front rack alternating low box step ups
3 – 45 sec echo bike @ 60-63RPM
4 – 45 sec dbl KB front rack squats
5 – Rest
I just made an assumption for a 20 min EMOM based on the cumulation that we have gone through in th e previous weeks – 18 across on the step ups w30/hand and that became a fight on the last round as cycle speed started slowing down big time- check on the echo pace – 19’s & 20’s on the rack squats – just tried to stay smooth and steady there, like in the step ups my cycle rate slowed down on the last set and had to fight for those reps
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5 min easy ski cooldown
7/30 – OFF
7/31
1 set current thoracic ext/rot drills
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
don windmills aren’t perfect yet, but pain/discomfort is no longer a limitation
+
Additional thoracic extension drills
A1 – Hanging cobra stretch with bar in j-cups x 20-30 sec with controlled breathing (don’t hold your breath!!), rest 30 sec
*I like this setup as you can control the intensity by adjusting the height of the bar
A2 – Blocked thoracic extensions on GHD pads with hands behind head x 8-10 reps, rest 60-90 sec x 4 sets
*Picture trying to segment the flexion/extension movement as much as possible, one spine segment at a time. Try to set this up where you isolate the movement JUST at upper back, everything below sternum stays still. This hopefully allows us a way to ‘own’ the ROM by actively turning on the spinal erectors in that segment
I can feel way more thoracic movement here than I can with the tall kneeling extensions against the wall
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Belly to wall HS hold x 25 sec with hands as close to wall as possible and controlled breathing, rest 1:35 x 5 sets
done
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A – Front squat waveload – 6,4,2,6,4,2. rest 3 min bt sets (goal will be to get heavier each set inside of a wave, but also to build in load for each corresponding set on the second wave)
165-205-245-185-225-265 – after the set of 245 I wasn’t sure about the second wave, it just felt heavy in that first wave. Then the 225 felt pretty good, wasn’t confident to go for 275 but the first rep felt easy at 265, but the eccentric on the 2nd rep went a little faster than i would’ve like so i’m glad I stayed there, was tough but not a problem at all
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B – 1-1/4 BB hip thrusts x 3 + regular hip thrusts x 5, rest 2 min x 5 sets
225 – almost went up after the first set, but the 2 min rest bt sets made me glad that I did not as I felt quality stayed pretty high
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C1 – Banded spanish squats x 8-10, rest 45 sec
C2 – Banded pull throughs from sumo stance x 10-12, rest 45 sec x 4 sets
done
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Lower body prehab x 3 sets, rest as needed
Seated banded hip abductions x 15-20
Half kneeling adductor dips x 6/side
Feet on row seat hamstring curls x 5-6
Mini band alternating psoas march x 10-12 steps (5-6/side)
done