10/30
Thoracic series
Supine wall squat with foam roller under tspine x 30 sec mobilization ( https://www.instagram.com/p/CFApCYwATnM/?igshid=122qah2w375z9 , this is setup, hold light load behind head and work on allowing t-spine to extend more with each long exhale)
1-arm thoracic bridge flow on ground (bear position to 1-arm bridge and back, move deliberately and controlled with breathing at end ranges – https://www.youtube.com/watch?v=X_aJXXGs6kg)
Thoracic extensions x 5-6 reps @ 3131 tempo (drape your upper body around the curved pads of the GHD, and work on segmenting your t-spine extension and get those erectors to fire well)
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Piked HS walk 180 degrees + 8 alternating shoulder taps from piked HS + Piked HS walk 180 degrees back, slow spin on bike with full inhale/exhale as active recovery x 3 sets
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A1 – Seated DB elevator press x 6 ‘reps’ (1 rep = press to 90 degree elbow angle, back to shoulder, press to full extension, back to shoulder
30 – i did an extra set at 35, was just curious how i would feel with that weight, and I’m assuming at that point i was warm enough that it felt really good
A2 – False grip elevator pullups x 3 ‘reps’ (1 rep = pull to 90 degree elbow angle, back to full hang, pull chest to rings, back to full hang), rest 90 sec x 4 sets
It felt so good to hang
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B1 – Bottom of ring dip support hold 12-15 sec, rest 30 sec
15 sec was a fight but had it each time
B2 – DB arc rows x 6/side, rest 90 sec x 5 sets
25 – just felt like if i was using the 30, the activation didn’t feel right
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C1 – Single leg standing side to side KB pass x 4/direction
C2 – Banded frog pumps x 10
C3 – Banded hip thrusts x 10, rest as needed x 3 sets
done
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D – 3 sets of 20 V-ups for time, rest 1 min bt sets
35 seconds – around 13 form/rhythmn starts to breakdown – 48 – 1:44 – i started falling apart in the 3rd set and came down to a lot of single v-ups and have never felt so unathletic or unfit in my life