6/12
Front rack prep x 2 sets
Blocked thoracic extensions x 5 reps (GHD/medball)
Undergrip PVC stretch x 5 reps with controlled breath cycles at end range each rep
Lat/teres stretch with racked BB x 5 reps/side, controlled breath cycles
Banded external rotations from front rack position x 6-8
+
A1 – Paused front squats @ 43X1 tempo x 2 reps, directly into
A2 – Regular tempo front squats x 4 reps, rest 3 min x 5 sets
*build again!
175-180-180-185-185 – a pinky came off on each step increase so for the next set stayed at the same load.
B – DB goblet squats – 24 reps @ 70lbs, rest 60 sec x 4 sets
I’m predicting to see 27 next week
C – KB russian swings – 24 reps @ 53lbs, rest 60 sec x 6 sets
done
+
Core flexion finisher x 4 sets, rest as needed bt sets
Plank to pike with feet on row seat x 6
Knee tucks with feet on row seat x 12
V-ups on floor x 6
Tuck ups on floor x 12
Ab mat situps x 18
I was dreading this but it wasn’t as bad today.
6/13
Every 2 min x 8 sets:
Row 200m
3 Cleans + 3 Hang Squat Cleans + 3 S2O @ 95lbs
AMRAP Strict HSPUs until 2 min Mark
*replace with bar facing burpees if needed for shoulder
*the monitor can be reset by a friend
*any style cleans from the floor, hang squat clean from any position
*30″ x 10″ HSPU Line
Group drop in
(rest as needed/able)
Accumulate 5 min passive hang from bar with pronated grip
Couldn’t hang for the full time because gym was closing so I got about 3:30
+
30 min zone 2-3ish echo/ass bike
6/14 – OFF
6/15
Part 1
Front rack prep x 2 sets
Blocked thoracic extensions x 5 reps (GHD/medball)
Undergrip PVC stretch x 5 reps with controlled breath cycles at end range each rep
Lat/teres stretch with racked BB x 5 reps/side, controlled breath cycles
Banded external rotations from front rack position x 6-8
+
A – Front rack walkout x 24 sec, new set every 2 min x 5
*245-265lbs
265
B – Back squat @ 30X1 tempo x 4, rest 2 min x 6 sets
*275-285lbs
285 across. And I’m pretty sure my eccentric tempo was more like 2.667 seconds and not 3
C1 – 1 deadlift @ 325-345lbs, rest 30 sec
335 on first and 345 for last 3 sets
C2 – 8 TNG deadlifts @ 245lbs, rest 2 min x 4 sets
done
+
For time
90 hand release pushups
5:36 – i paced this much different and my goal was to beat my previous time of 80, i was only 3 seconds off, but i did all sets of 3 until i had 9 reps left and i just did singles with no breaks unless i thought i really needed it.
Part 2
Self directed mobility work
6/16
EMOM x 9 (warmup)
Min 1/4/7: 30 sec Row + 15 sec Ski
Min 2/5/8: 15 sec Ski + 30 sec Bike
Min 3/6/9: 45 sec run, getting faster each round
+
Sandwich Re-test
For time
100 cal row
1000m run
100 cal ski
1000m run
100 cal bike erg
27:54 – vs 28.58 – it’s always crazy how hard we seem to work through progressions and we only improve by 64 seconds on paper. But the big differences are some internal perception and some other nuances. On 4/7 I did this with someone else so my push was a little different as I was racing someone and had some little goals within the workout against them. And I felt like I sold out on the final push. Today, my rower was about 10 sec faster, my ski was 12 seconds faster, my bike was a little slower, but today I also felt like i paced quite a bit more, so if the 4/7 score was a 9/10 RPE, today was more like a 7 or an 8/10. So I definitely left some improvement out there, as I feel i was working more efficiently todayl. I also was thinking that the ski wasn’t going to get me so some of my pacing was to set myself up for success there, the second run I definitely pushed a little more than the 1st, but even when looking at numbers, with 22 seconds gained on row and ski, and a little lost on bike erg that means I had to have been moving at a bit higher clip on the runs. Overall, the re-test was of course an improvement but also felt really good that I could push this here by myself with no one suffering with me.
*Compare to 4/7