8/30
Travel day today so no gym today.
8-10 min light run
*every 2 min, do 15-20 sec ‘burst’ where you lengthen your stride and bring speed up, but use the rest of the 2 min window as recovery
+
8-10 min light bike
*same as above, 15-20 sec ‘burst’ every 2 min
+
Every 1:30 x 4 sets
6 deadlifts @ 135lbs + 6 hang power cleans @ 135lbs + 6 bar facing burpees
+ (rest as needed)
Every 1:30 x 4 sets
12 row cals + 36 DU’s
8/31 – OFF
9/1
Travel day back home so fo used more on quality rather than really pushing the progressions on A and kept consistent with B-D
Thoracic series
Supine wall squat with foam roller under tspine x 30 sec mobilization
1-arm thoracic bridge flow on ground (bear position to 1-arm bridge and back, move deliberately and controlled with breathing at end ranges)
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)
+
A – BB OHS @ 21X1 tempo x 5 reps, rest 2:30 min x 5 sets (build again)
125
B1 – Seated DB elevator press x 10 ‘reps’ (1 rep = press to 90 degree elbow angle, back to shoulder, press to full extension, back to shoulder
30
B2 – False grip elevator pullups x 5 ‘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
5 was a fight but good
C1 – Bottom of ring dip support hold 18-21 sec, rest 30 sec
18 definitely a fight today
C2 – DB arc rows x 10/side, rest 90 sec x 5 set
Dropped back to 15
D1 – Single leg standing side to side KB pass x 5/direction
D2 – Banded frog pumps x 12
D3 – Banded hip thrusts x 12, rest as needed x 4 sets
Done
9/2
Hip/knee prep (2x through if you have time)
Banded TKE x 30/side
Banded glute kickbacks from standing x 6-8/side – https://www.youtube.com/watch?v=pdP0uJXvc44
30 sec/side half kneeling diagonal stretch
Hip rotation windshield wipers x 4-5/side for as much ROM as you can find in each direction without compensating/leaning ( https://youtube.com/shorts/2qinv4lMWOI?feature=share )
90/90 shin box switch with external rotation stretch x 20 sec + internal rotation lift offs x 3-4
Knee pressouts from squat x 5-6/side with hold at end of each ( https://www.youtube.com/watch?v=3XUSsrN06Ok )
Standing hip internal rotations with adduction x 6/side (keep pressure inwards as you rotate – https://youtube.com/shorts/hDVc7DXo12A?feature=share )
+
5 min echo bike, nasal breathing only
+
Every 5 min x 8
Sets 1-2: Bike erg 1.25k @ 84%
1:51.4—1:49.9
Sets 3-4: Ski 600m @ 84%
1:59.5—2:01.3
Sets 5-6: Bike erg 1.25k @ 88%
1:47.6—1:48.8
Sets 7-8: Ski 600m @ 88%
1:57.5—1:57.0
+
5 min down regulation breathing (feet elevated, head supported)
9/3
A1 – Bench press – 6,6,4,2,2. rest 90-120 sec
160–175–190–205–210
A2 – Paused front squats – 4,4,2,2,1. rest 90-120 sec. 2 sec pause at depth each rep.
*goal will be to build for each set, for each movement
185–215–235–245–260 – overall weights didn’t feel too bad today what felt tough is the rack position on the “heavier” loads
B – B-stance BB hip thrusts x 10/side x 4 sets, rest 1 min bt sides
*keep these moderately loaded so you can get good isolation on the loaded side
95 – pulled back a little bit as I felt I was forcing the issue a little bit last week.
C1 – 1-arm KB turkish situp x 5/arm
44
C2 – KB hip to halo x 5/direction (10 total)
35
C3 – Med ball hold tall kneeling to standing x 5/leg (10 total), rest as needed x 4 sets
60
D – Every 2 min x 4 sets
20 1-arm KB hang snatches @ 24kg
Done – it felt so good to get my heart rate up, but this was also the perfect challenge as I knew I would have no problem, with the rep range and weight but the little over 1 min rest was needed. I do feel currently a big thing missing is the level of rec educational bt intervals my heart rate stayed elevated a little longer than im used to.