1/9
Lat series
A1 – Lax ball/theragun smashing into armpit/lat x 30 sec/side, rest 30 sec
A2 – Hanging scap circles x 4-5/direction + Scap pullups x 4-5, rest 60-90 sec x 2 sets
B – Neutral Grip Strict Lean Away Pull-Ups: 15-20 reps, accumulated with a 2111 Tempo; break up as needed/for quality
C – Hanging Arch Body Upper Back Extensions: 4-6 reps w/ slow controlled eccentrics x 2-3 sets
D – Prone Banded PVC Lat Pull-Downs: 8-10 reps w/ slow controlled eccentric x 2-3 sets
+
1-2 sets not for time (shoulder flexion ROM and control)
15 sec yielding shoulder flexion isometric
8-10 sec/side 1-arm overcoming shoulder flexion isometric
5/side overhead archer presses from standing
5 double overhead archer presses from standing
*second movement from above vid
+
1-2 sets not for time (post shoulder/OH position prep)
6/side 1-arm elbow on knee DB ext rotation at slow tempo/light weight
6 slow reps mini band distracted dbl DB front raises
6 controlled reps of sliding glide kips from bar anchored in rig
12 light dbl DB shoulder balboas from seated
+
4 sets for quality (gymnastic strength work)
3-4 reps foot assisted ring dip eccentrics @ 32A2 tempo
15 sec chest to bar isometric hold at top of inverted BB row (bar in jcups, you standing inside rig, adjust angle as needed to challenge the time window
15 sec piked HS hold for stack (can do feet on box or wall, MAYBE start to add some lateral shifts to load hands more like a WW)
6/side landmine meadows row
25 for first 2 sets then 35 for last two on meadows row – chest to bar hold was tough today so angle was kind of easy
+
Every 2:30 x 10 alternating sets
Odd – Ski 500m – 1:58 — 1:56 — 1:56 — 1:57 — 1:57
Even – Run 400m – it had just started raining (and it was hard so wasn’t going to gut it out) and the assault runner was out of batteries so I had to triangulate between RPE, apple watch, steps and time
*threshold efforts, sustainable and repeatable, even with short rest windows
1/10
Use some of the same pieces from yesterdays warmup to open things up here, even if you pick from some of the gymnastics strength pieces
Did the lat series – and the dip (but I used a bench instead of rings and did 84A1 tempo) – and did the piked hold and feet against the wall which I like that so much better.
+
Camp redo setup
AMRAP 9 min
45 DU’s
15 OHS @ 95lbs
10 toes to bar
In my head I knew that a sustainable pace per round was about 1:45-1:50…..knowing that 4+ was my goal and developed my rep breakdown strategy off of that. I also didn’t have the confidence that I could maintain UB ohs, my speed per rep is not worth it right now. However in my mind I know breaks between ohs would be way longer than breaks for ttb would be. So I did think about that. Also I think my biggest limiter today is muscle endurance, I felt it in shoulder fatigue and feel thy is what caused a really bad dounle under round in round 4, I think I broke 3 maybe 4 times, more on fatigue than anything.
*still use the same sheet that I sent out for splits, and grab vid too!