9/4
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 double
*I LOVED the numbers from last week, lets see if we can build just slightly on that but really make sure that you are coming into this with confidence
280 – confidence was there and there was a few more pounds in the tank today.
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B – Front squat 4 sets of 2 @ 80-84% of best hit from A, rest 2 min
235 – why do these doubles feel harder than the heavy set
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3 sets, rest as needed
C1 – Wide grip strict pullup with lean away negative x 5 reps
C2 – 1-arm overcoming isometric in shoulder flexion x 10-12 sec/side
C3 – Banded top-arm rows from side plank x 7/arm
C4 – Band assisted tucked front lever hold on low rings x 15-20 sec
done
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3 sets, rest as needed
D1 – Foot assisted segmented strict RMU x 3 + Ring Dips x 5
It feels so fucking good to be able to do dips again
D2 – (Dbl DB chest fly x 1/Dbl DB squeeze press x 2) * 5 complexes @ 25-30
30-then to 25 I liked have greater control from a deeper range of motion at the 25
D3 – Dbl DB pullover x 8-10 (light DB in each hand)
D4 – Alternating shoulder taps from belly to wall HS hold x 7/side
Done – and upper body felt smoked by this point
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E – Piked HSPU with feet on box – 6 sets of 6, 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
Felt better than last week but man i was tired by this point.