10/21
3 sets shoulder primer, rest as needed
Mini band wall clocks x 3/direction/arm
Light dbl DB reverse flys from incline bench x 5-6
2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side
1-arm KB snatch to high windmill x 3 reps/side
+
2 sets, rest as needed
Thoracic bridge flow against wall x 3/direction
Alternating sky reaches from squat x 4/side
1-arm KB sots press from low seated x 5/side (rotate T-spine)
+
(Triangle W5)
Warm-Up:
90 sec – Echo, Row, Ski @ 5/10 RPE – Get Sweaty
60 sec – Echo, Row, Ski @ 7/10 RPE – Start Breathing
30 sec – Echo, Row, Ski @ 9/10 RPE – Get Uncomfortable
+
Every 3 min x 4 intervals (2 each)
2:15 work window, :45 sec rest
Odd sets – 24 cal echo + AMRAP ski cals in remaining time
1) 15–15 ____2) 13–12 _____3)12–8 – the bike is where my big drop off came and I just died….Might have been pushing too hard in the beginning but just couldn’t sustain that output by the last set of intervals –
Even sets – 24 cal row + AMRAP ski cals in remaining time
1) 16–16_____2) 14–14_____3)14–13
*Rest 4 min x 3 sets (12 total intervals)
10/22
A – Squat clean – 1 rep every 30 sec x 3, rest 2 min x 4 sets
*lets stick around 225-235 here and work on the timing of the pull a little more
225–235–235–225
B – Front squat cluster – 3.3.3, rest 20 sec bt clusters, and 3 min bt sets x 3 sets
*250-255-260 by set
Took more than the 20sec bt clusters on the set of 260
+
EMOM x 16
1 – 4 ring MU
2 – 8 PC/PJ @ 115lbs
3 – 16 wallballs
4 – 48 DU’s
*add a minute rest after dubs if needed to keep confidence on rings
Shoulder felt ok, but I didn’t trust the rings so went with bmu instead….took no extra minute rest. The only problem with doing the bar muscle up, not sure if I was overcompensating, but I felt my lats get really fired up.
As the day progressed, my shoulder was not happy and I know I need to get some kind of therapy beyond the rehab work that we are currently getting in. As well as the shoulder, my right lat is not happy with the bmu work. just felt like a contraction that I haven’t had to do in a while.
10/24/2025
3 sets shoulder primer, rest as needed
Mini band wall clocks x 3/direction/arm
Light dbl DB reverse flys from incline bench x 5-6
2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side
1-arm KB snatch to high windmill x 3 reps/side
+
2 sets, rest as needed
Thoracic bridge flow against wall x 3/direction
Alternating sky reaches from squat x 4/side
1-arm KB sots press from low seated x 5/side (rotate T-spine)
+
Triangle W5D2
EMOM x 9
1 – 30 sec echo
2 – 30 sec row
3 – 30 sec ski
*intensity by set goes 70-80-90%
+
5 sets
90 sec echo (trying to stay in the 67-69 range as long as possible)
rest 30 sec bt sets
Nailed all of them – cals for metrics for each set – 25–26–26–25–27
+ (rest 3-4 min)
5 sets
90 sec row (trying to stay in the 1200-1250 range as long as possible)
rest 30 sec bt sets
Cals @ 30–30–30–29–30 – most sets I only fell out of target 2 times, and a 3rd time but was able to get back in range with one pull on each set
+ (rest 3-4 min)
5 sets
90 sec ski (trying to stay in the 1150-1200 range as long as possible)
rest 30 sec bt sets
Not sure what happened here but I died. The lat was also having a hard time contracting with the power I needed. 28–26–22–20–19
10/25
A – Back squats – 6 reps every 90 sec x 6 sets
*165-185lbs
185
B – Deadlifts – 4 sets of 10 TNG reps, rest 60 sec bt sets
*start at 225, build as able for the day but keep good speed
225–245–255–260
+
AMRAP 8 min
10 box jump overs @ 24in
25ft dbl DB farmer carry lunge @ 50lbs per hand
10 chest to bar
25ft dbl DB farmer carry lunge @ 50lbs per hand
4+4 – So my lat was in a major level of discomfort and my shoulder was about a 3 or 4 on the pain scale. Which I felt especially when warming up the CTB and was just not going to happen. So for the workout I did 7 strict CTB pull up. So with all things being considered I am very happy with the performance here. I wished i could’ve pushed through the CTB pull up but it scared me more than anything that I did not want to push through that level of pain tolerance.
+
C – 5 sets of 10 band resisted strict presses, rest 60 sec
*skinny bands anchored low, light or empty BB
Red bands and empty bb
D – 5 sets of 5 strict pullups, rest 60 sec
*come to a complete dead hang at bottom of each
With the pain I felt trying the ctb, these felt good and pain free, i think it’s just that going in and out of extension. Because the kip does not appear to pose a problem, or at least what I feel in the kip is around a 1 or a little less.
10/26 – OFF
10/27
Thoracic focus x 2 sets, rest as needed
6-8 controlled thoracic extensions over foam roller with hands behind head and elbows in front of face
Bottoms up KB high windmills x 4/side
Max Shank – Thoracic flow follow along
Windmills are still very uncomfortable and man I wish I had that Max Shank mobility
+
Shoulder focus x 2 sets, rest as needed
KB halos from tall kneeling x 4/direction, keeping midline tight to isolate movement at shoulders
Teacup rotations x 3/direction/side with a change plate
Prone lift offs with PVC x 5-6
+
Hip extension focus x 2 sets
Half kneeling diagonal stretch with 8 controlled breath cycles @ 2141 breathing tempo on each side
Reverse table top plank press ups with 8-10 sec hold at end range hip extension x 3-4 reps
Active bridge hold from GHD x 20-25 sec
*might need to place something on ground for hands to press into to find good tension. Try to push your hips UP into a long arch
+
A – Empty bar Burgener Snatch Warmup x 1 full set (3 reps/variation)
done
B – Squat snatch x 1/Hang squat snatch x 1 – new complex every 90 sec x 6
*by set, lets go 145*2, 155*2, 165*2
With treatment this am, the therapist wanted me to go through training as normal as possible, I was hoping i could hit these numbers but I was very apprehensive, so I actually started with 125—from there my loading was 135 and 145….after 145 I went on a rest clock instead of a every 90sec and I was able to hit 155 & 165. So I’m sure happy and pumped about this. I did also set my grip up a touch more narrow than I normally go with. I feel the closer overhead position allows for greater external rotation in my overhead position. I deduced this as I really felt no pain if I catch the bar perfectly in the groove overhead, but if it is slightly forward then i feel that little twinge. So I’ll stay with the more narrow grip for now. The other good feeling was coming off the ground the weight felt really really good and positions were strong, so slowly getting stronger overhead but off the ground feel getting stronger much quicker.
C – Snatch grip below knee yielding isometric hold x 18 sec @ 185lbs, new set every 2 min x 4
*shoulders back, posterior chain under tension, keep good posture
Done
+
5 sets, rest 60 sec bt sets
4 shuttle runs
6 bar facing burpees
6 PC/PJ @ 95lbs
8 toes to bar
*target keeping transitions and cycle speed high
*if you feel your power start to drop off in rounds 3 or 4, then extend rest to 90-120 sec.
I rounded up to make math easier so I got a little more than 60sec rest on each set – 1:38–1:39–1:34 — 1:35 — 1:29 – cycling time got faster because of a few things. Shuttle run footwork efficiency, burpee footwork and I stopped making sure I was grabbing the barbell in the right place and just trusting and grabbing.