9/19
5 rounds @ steady effort
6-7 strict ring pullups
6-7 wall walks for consistent step cadence
14-16 feet elevated ring rows
16-18 Parallette pushups
I keep forgetting until the end of my wall walks that one big piece I keep missing is looking at the wall. I’m so focused on consistent step cadence that i end up looking at my hands the whole time, which I know is creating a small limitation and effecting my efficiency
+
EMOM x 28
1 – Echo bike cals
14–15–15–14–14–14–13
2 – Row cals
17–16–17–16–16–16–16
3 – Ski cals
17–17–16–16–16–16–16
4 – Rest
*triangle-ish setup, leave yourself runway as we continue to get that breathing back up, and knowing we’ll run a progression here. get me cals/machine/round.
Numbers were consistent, but it was about the 5th round that it felt like a bit more work and that runway was looking like i was about to run out of it, or at least it felt like it. Even though I was able to stay in the grind and remain consistent.
9/20
A – Power clean x 1/Hang squat clean x 1 – new complex every 90 sec x 6 building sets, only last 2 tough
155-165-175-185-195-205-*did a bonus at 215 and just wanted to see how it felt
+
10 rounds for time (20 min cap)
3 power cleans @ 185lbs
15 WB’s
30 DU’s
17:59 – going into this, I was more worried about the load of the power clean and the volume there, so I wanted to strategize in order to make that less of a limitation, so I broke the wall balls up into 3 quick break sets from round 1, I kept a sub 90sec per round through 4 rounds and then I missed a DU. I missed a couple of sets of DU’s but never more than one per round. When I missed that one that threw me off my target. I was actually pretty happy with how i moved the barbell, it wasn’t bad, but what I wasn’t prepared for was my heart rate from the wall ball, and even though the set was low, I just wasn’t that comfortable with my heart rate that elevated and it did effect my confidence to attack the workout. Overall pleased since this is the first throwdown I have done coming back into the rhythm of training.
+
B1 – Hamstring curls with feet on row seat x 6-8 tempo reps for control, rest 30 sec
B2 – Mini band psoas march x 16 alternating steps with control at top of each, rest 60 sec x 3-4 sets
done
9/21 – OFF
9/22
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 8 reps (no tempo), rest 1 min x 3 sets
(115-135lbs)
115-125-125 – was just hard to get warmed up today so I didn’t want to push the top end.
B – Squat snatch – 5 smooth singles @ 135-155lbs, rest 2 min x 3 sets
135 – Smooth was a loose interpretation until the last set when I realized I wasn’t using my hip extension aggressive enough. So the first two sets weren’t where I would like them to be, but the last was what we would look for in the smooth singles.
C1 – Straight leg seated db Z-press x 12 reps, rest 45 sec
Wasn’t ready to go to 35’s yet so stayed with 30’s
C2 – Wide grip strict pullups x 7 reps, rest 90 sec x 5 sets
done
D – Dbl DB bench press drop set
12 reps @ 65/hand
18 reps @ 50/hand
24 reps @ 35/hand
4:46 – I know this didn’t have a “for time” designation but I still timed it in case of needing some metrics for progressions. UB on 12 @ 65, 10/8 on 50’s, and 8/10/6 on 35’s