7/3
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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A – Autoregulated Front squats – 1 rep @ 175lbs, rack bar and rest 30 sec, then perform 2 reps, rack bar and rest 30 sec, then perform 3 reps, rack bar and rest 30 sec…continue to add 1 rep each round until you reach a 8-9/10 RPE (had 1-2 reps in reserve for that round). rest 4-5 min x 2 sets
5 into the round of 9 ——— 6 of 8, don’t think I could’ve got 9 on that set so might have been able to get more more and would’ve had to bounce like a mofo out of the hole. I think conceptualizing 8.5 is always hard because there is always one or two more there so I had to tell myself it was ok that you stopped a little early because the plan is not to go to failure. The instinct is to be frustrated because hindisght says you have more but that’s not the point.
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B – Barbell hip thrusts – 4 sets of 10 @ 185-205lbs, rest 2 min bt sets, 1 sec pause at top of each rep to squeeze glutes
185 across 205 would have probably felt almost the same as 185 but I do feel the quality of the 1 second was a 5 star effort and I just didn’t feel like getting the plates back on the bar…..just saying
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3 sets for time
20 wallballs @ 30lbs
15 toes to bar
20 wallballs @ 20lbs
15 GHD situps
rest 3-4 min bt sets
3:34 – 3:19 – 3:27 – broke up the 30lb wall ball in 3 sets each time and the 20 in 2 sets, wanted to see about doing that one UB on last set but think it would’ve pushed my shit in potentially. TTB UB each set, just went for it. Even though it’s really low total volume, this was a good confident booster with ghdsu because i had an elevated heart rate from wall ball and a little bit of trunk flexion and ghd might not have been fast but I kept moving the whole time so pretty pumped about that.
7/4
Group overlap for the 4th
I will more than likely do some group overlap and it would be at the spot I normally do rope climbs at with Gus. Also, next week, we are doing a breakfast griddle throwdown at my gym after the morning classes so i wouldn’t mind doing a workout my gym. The benefit of this is, i program the Saturday workout so if there is any movement patterns you want me to get in or a fun partner concept of a workout idea you would like in my saturday structure let me know and we can make that happen.
OR
tttTD for the 4th
For time (30 min cap)
800m Run
400m 2-KB farmer’s carry @ 24kg/hand
400m Run
10 Rope Climbs
400m Run
400m 2-KB farmer’s carry @ 24kg/hand
800m Run