9/6
EMOM x 8 alternating sets (4 each)
Odd – 30 sec echo @ 85-90% 9–10–9–10
Even – 30 cal row @ 85-90% 10–10–10–10
*rest 2 min*
EMOM x 8 alternating sets (4 each)
Odd – 30 sec ski @ 85-90% 9–9–9–9
Even – 30 cal row @ 85-90% 9–9–10-10
*rest 2 min*
EMOM x 8 alternating sets (4 each)
Odd – 30 sec echo @ 85-90% 10–9–10–11
Even – 30 cal ski @ 85-90% 9–9–9–9
+
Easy 2k continuous jog
completed on assault fitness runner
9/7 – OFF
9/8
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 x 5 reps (no tempo), rest 1 min x 6 sets
(same load across, take from floor and move smoothly
On paper I really wanted 155 and after warming up I knew that was too aggressive. So I went for it at 145 and during the 3rd set I didn’t feel smooth. Shoulder stability felt decent but keg drive is where I felt I lost my smoothness. So I dropped so 130 and started back from set 1 there.
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
Starter at 30 but dropped to 25, not sure if it was just some major shoulder fatigue or just personal fatigue or a combo from having to hit the gym a little later than normal.
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 5 set
I was not able to get chest to ring on rep 5, so I had to fight and grind and kil a little just to get close.
+
2 sets for times
25 ring pushups
15 ring rows with feet elevated
15 ring pushups
10 ring rows with feet elevated
rest 2 min bt sets
3:30 — 3:46 – broke up the 2nd set a lot to try and keep the chance of hitting failure low.
+
C – Dbl DB cuban presses x 8, rest 1 min x 3 light sets
10