8/28
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
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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
*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
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A – Front squat build to strong triple
265 – I really like how wave loading preps the body and the brain for heavy loading so this was challenging balance of don’t build too aggressively or too much. But when you lock in for the one that counts it feels pretty good. So building didn’t know how this would feel but when I went for it, it felt good and pretty smooth out of the hole. But I was hoping to feel more confident with a bit heavier but I actually felt this was a good strong lift.
B – Front squat 4 sets of 3 @ 80-84% of best hit from A, rest 2 min
220
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3 sets, rest as needed
C1 – Wide grip strict pullup with lean away negative x 4 reps
C2 – 1-arm overcoming isometric in shoulder flexion x 10-12 sec/side
I can really feel the difference from right side to left side on this
C3 – Banded top-arm rows from side plank x 5/arm done
C4 – Band assisted tucked front lever hold on low rings x 15-20 sec
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3 sets, rest as needed
D1 – Foot assisted segmented strict RMU x 3 + Ring Dips x 3 done – ring dips felt the best they have felt
D2 – (Dbl DB chest fly x 1/Dbl DB squeeze press x 2) * 4 complexes – 30’s were grindy for fly and challenged ROM
D3 – Dbl DB pullover sx 6-8 (light DB in each hand) 15’s
D4 – Alternating shoulder taps from belly to wall HS hold x 5/side good
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E – Piked HSPU with feet on box – 6 sets of 5, rest 90 sec
*can start this with feet on ground or weight plates, and then bring them higher as you go to place more weight on hands
Started on ground and then did 2 sets on 1 45, and the last 3 on 2 45’s – I was training to focus the press more vertically than back as the body might want to do naturally much like an actual strict hspu