6/17
1 set, rest as needed
Tall kneeling thoracic extensions against wall x 3-4 reps with 3 breath cycles/rep
2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side
1-arm KB snatch to high windmill x 3 reps/side
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A – Seated BB sots press @ 3112 tempo x 6 reps, rest 2 min x 5 sets
*as light as you need to go here to keep control, could be training bar if needed
55-60-60-65-70
B – Belly to wall HS hold with deep breathing x 40 sec, new set every 2 min x 5
On the last set I could only hold about 33-34 seconds
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EMOM x 40
1 – 200m ski
2 – 50 DU’s
3 – 6-8 dbl DB push presses (you decide loading)
4 – 3 strong back squats
5 – 200m ski
6 – 50 DU’s
7 – 15 GHD situps
8 – 50ft dbl DB walking lunges
265 on back squat – 50’s for push press and 7 on forest and 8 rest of way….had a very bad DU day. This was a long grind today…..somewhere in the middle/end while skiing a song came on I wanted to skip and then the next thing i knew the song was over, I just zoned out at the perfect point where I needed to.
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Accumulate 4 min hang from pullup bar, pronated grip
I was smoked so had to skip this right after, so while coaching class I got it in.
6/18 – OFF
6/19
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
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A1 – Paused front squats @ 55X1 tempo x 1 rep, directly into
A2 – Regular tempo front squats x 5 reps, rest 3 min x 5 sets
175-185-190-190-195 – It’s so funny how we always talk about not using mirrors but there mirror that we take for granted while training helped me so much with that discovery.
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B – DB goblet squats – 27 reps @ 70lbs, rest 60 sec x 4 sets
C – KB russian swings – 27 reps @ 53lbs, rest 60 sec x 6 sets
*self-fulfilling prophecy with 27 – once again the squatting was the “easy” part, it was holding the db db in goblet on the shoulders – also sometimes i think you like being a bully lol
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Core flexion finisher x 5 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
Had to hit the road – brought a furniture slider with me so used that instead of the rower.
6/20
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
5-4-3-3-3-3-2-4 – dropped into a globo gym hybrid so couldn’t control a ton of logistics (like move the rower from where it was), but I could have the barbell close just not the wall – but that didn’t change much, my goal was just to do hspu in 2’s or 3’s, or 2’s and 1’s – being out of breath and trusting pressing through that was the tough mental part, but even though not a ton of reps, i felt strong and comfortable when i was pressing
(rest as needed/able)
Accumulate 5 min passive hang from bar with pronated grip
Done on a really slick bar in 30sec increments
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30 min zone 2-3ish echo/ass bike
Used yard work and walking lawn mower as my zone 2 work