8/5
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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Additional thoracic extension drills
A1 – Hanging cobra stretch with bar in j-cups x 20-30 sec with controlled breathing (don’t hold your breath!!), rest 30 sec
*I like this setup as you can control the intensity by adjusting the height of the bar
A2 – Blocked thoracic extensions on GHD pads with hands behind head x 8-10 reps, rest 60-90 sec x 4 sets
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B – 5 singles of squat clean thruster @ 135-155lbs, rest 90 sec x 4 sets
*20 total reps, all done as singles, working on strength of rack in the catch and strong drive to overhead
Goal was to keep all singles completed under 50sec and used 135
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C – Every 2 min x 5 sets
Snatch grip overhead hold and march x 20 steps
*115-125lbs
115
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EMOM x 10 (5x through)
Odd min – 14 cal echo (will need to pop the start a bit, then can hold 66-68 RPM)
Even min – 14 toes to bar
If we are being very technical and literal then last round was the only round I did not do UB of TTB, on the 14th rep you could have barely slid a piece of paper between my toes and the rig….around rep 9/10 of that round I knew it was going to be a fight for rep 13 & 14, but told myself this is it and fight for it. And I did but came down and did one more to make it legit 14 per round. But this was very confidence building for my capacity in a little more dense TTB set. Finished each round of 14 around 41 seconds
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4 rounds for time @ strong effort
15 cal row (keep this above 1100)
60 DUs
7:04 – only had one clean round of DUs so that was frustrating. But after 3rd pull of rower stayed above 1100
8/6 – OFF
8/7
Quick note on today, i have a really weird schedule today so today will be turned into 3 sessions to just get in what I can when i can….i will get it all, but the thoracic work will be repeated as a warm up for most sessions and at this point the front squat is my last completed work. But about to go back to the gym and finish up the hip thrust/spanish squat and pull throughs and then the prehab.
1 set current thoracic ext/rot drills
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
Windmills are starting to feel good, and notes of importance. I was demoing a thoracic bridge bear to bridge and my right shoulder could support full hip extension, i haven’t been able to do that I feel in over 14-16 months, also tossed the football and aired it out and zero pain tossing and quite a few 40 yard passes and no residual soreness today from that. Really good wins outside of training that are very valuable in the big picture.
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Additional thoracic extension drills
A1 – Hanging cobra stretch with bar in j-cups x 20-30 sec with controlled breathing (don’t hold your breath!!), rest 30 sec
*I like this setup as you can control the intensity by adjusting the height of the bar
A2 – Blocked thoracic extensions on GHD pads with hands behind head x 8-10 reps, rest 60-90 sec x 4 sets
*Picture trying to segment the flexion/extension movement as much as possible, one spine segment at a time. Try to set this up where you isolate the movement JUST at upper back, everything below sternum stays still. This hopefully allows us a way to ‘own’ the ROM by actively turning on the spinal erectors in that segment
done
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Belly to wall HS hold x 30 sec with hands as close to wall as possible and controlled breathing, rest 2 min x 5 sets
Done – and will repeat again for 3 sets when heading back to the gym
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A – Front squat waveload – 5,3,1,5,3,1. rest 3 min bt sets
*each set heavier than corresponding set from last week
175-215-265-195-245-285
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B – 1-1/4 BB hip thrusts x 4 + regular hip thrusts x 6, rest 2 min x 5 sets
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C1 – Banded spanish squats x 8-10, rest 45 sec
C2 – Banded pull throughs from sumo stance x 10-12, rest 45 sec x 5 sets
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Lower body prehab x 3 sets, rest as needed
Seated banded hip abductions x 15-20
Half kneeling adductor dips x 6/side
Feet on row seat hamstring curls x 5-6
Mini band alternating psoas march x 10-12 steps (5-6/side)