Day 1
Thoracic series, 4x through, rest as needed
Kneeling Thoracic flow rotation against wall x 3 ‘reps’ direction
Single and double arm foam roller roll outs x 5 reps/variation ( https://www.instagram.com/p/BzepacXlRK1/?igshid=1x4wpdhg7m8s8&img_index=2 )
Active arch body hold from GHD x 15-20 sec (create a STRONG position here by thinking about lifting hips off pads through tension https://www.youtube.com/watch?v=4XrFN0-yIfk )
Belly to wall HS hold with 3-4 slow hip flexion/extensions to force thoracic extension (reminder to grab me for this so we can work through it)
+
Overhead activation work, 4x through, rest as needed
Upper back extensions from spanish squat iso hold at 45 degree angle with 5-6 reps ( https://youtube.com/shorts/cka9584UEXI )
Full squat hold with alternating Y’s holding light change plates or DB’s x 5/side
Kneeling CO sym banded snow angels x 5 slow reps (ribs down!)
between sets, do some light foam rolling and rotational work on upper back
+
A – Bench press – 5 reps @ 155, 5 reps @ 175, AMRAP (-1) @ 195lbs. rest 3 min bt sets
9 reps on the amrap
B – BB bench press – 5 sets of 8 @ 125lbs, rest 2 min
done
C1 – Straight arm lat pulldown from standing x 6-8, rest 1 min
Actual lat pulldown machine
C2 – Dbl DB 6-way raise x 5 reps, rest 1 min
10
C3 – Strict rope pullups x 6 (3/top hand), rest 1 min x 4 sets
done
Day 2
Every 3 min x 4-5 sets
14 cal row
14 bar facing burpees
1:21—1:20—1:18—1:18—1:20
+
Rest 10 min while you accumulate 100 sec of face up GHD plank hold
done
+
Every 3 min x 4-5 sets
14 cal row
14 bar facing burpees
1:18—1:20—1:21—1:30—1:40 probably should’ve called it after the 4th set but I wanted to get in one more
Day 3
Power snatch x 1/Hang Power snatch x 1/OHS x 1, rest 30 sec
Squat snatch x 1/Hang squat snatch x 1/OHS x 2, rest 3 min x 5 sets
165 across
+
Strict press – 8,8,5,5,2,12. rest 3 min
*heavier with each set down to the 2, then take some load off and grind for a hard set of 12
105—115—120—130—152—110
+ (rest as needed)
EMOM 12 min:
1- 12 CTB Pull-ups
2- 10 OHS @ 95lbs
3- 50′ HSW
4- 5 shuttle runs (1 rep = 25′ down and back)
Only first set was UB on hs walk – felt the over arching but just don’t have the fatigue based exposure
+ (rest as needed)
EMOM 12 min:
1 – 12 box jump overs @ 24in
2- 50ft dbl DB walking lunge @ 50lbs/hand
3- 12 kipping HSPU
4- 5 bar MU
Felt really good here
+ (rest as needed)
Single leg GHD hip extensions x 5-7/side into 5-7 full ROM GHD raises, rest as needed x 4 sets
done
+
Goblet hold lunge matrix x 3/variation/leg, rest 45 sec bt legs x 3 sets
*Reverse/forward/lateral/crossunder
Day 4
5-6 min easy bike erg
+
2 sets, second a little faster than first
20 sec echo bike, rest 40
20 sec row, rest 40
20 sec ski, rest 40
+
EMOM x 40 (10 rounds)
1 – AMRAP 60 sec echo bike cals
2 – AMRAP 60 sec row cals
3 – AMRAP 60 sec ski cals
4 – Rest
*Full Mikko’s triangle. You should have a good target by now on which machine is the limiter, and at what number you can try to shoot for across.
Wasn’t quite sure what to shoot for here, keep the limiter more sustainable and push the others, stay hard RPE but fairly consistent across the 4 rounds – so i just kind of went for it
Echo – 18—18—18—18—17—17—18—15—18
Row – 17—19—19—17—18—18—18—18—19—17
Ski – 19—17—17—16—16—17—16—16—16
+
200m backwards walk cooldown