8/10
Part 1
Thoracic drills + Banded activation with your Macgyver setup
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Lifting deload – 3 sets of lightly loaded movement work, rest as needed
Medball/Dball bear hug hold alternating get ups x 10 steps (5/side)
Bottoms up KB high windmill x 3/side
Prone snatch grip BB liftoffs with training bar x 3-4 – man these made me feel like a little bitch. I could barely move the training bar
25ft forward seal walk + 25ft backward seal walk (feet on slider)
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A – Accumulate 10 reps of (1 wall walk + 6 alternating shoulder taps from belly to wall hold + walk down), rest as needed
*if you can’t fully control the shoulder taps or do them with good balance, adjust this to just a hand lift or press to fingertips on one side. We want to start building some single arm strength in inverted position, so I just want some lateral shift in weight
I controlled the shoulder taps and I might have shifted a little more than you wanted but it did feel good (and really fucking hard) to be able to load up a single shoulder.
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B – Accumulate 10 headstand to pike negatives for control, rest as needed
I used a tuck to help with half of the range of motion because I absolutely sucked at these in the beginniing.
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C1 – Single leg tucked ice cream maker for lat activation as you get into front lever position x 3/side, rest 1 min
C2 – Overhead archer ring rows x 5/side, rest 1 min x 4 sets
*like this for C2, but the extended arm will reach overhead instead of laterally
tough finding the perfect position for the archer but i think i got it dialed in….the ice cream maker’s are some of my fave, but i took a rest between because I feel i do a pretty good job of creating tension in the hold and gets pretty tiring
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D – Ring pullups – accumulate 30 reps in as few sets as possible, start in pronation and rotate to neutral wrist at the top, trying to squeeze elbows down and back
7-6-6-6-5
Part 2
Self-directed mobility
8/11
Quick note – my shoulder hurts today!!!!! Not a bad hurt, more like, i used muscles that I haven’t used in a long time and they feel very stiff today just because they have been heavily challenged with yesterdays session
TTT gait prep
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3 Min easy jog
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3 sets, Rest 2 Min bt sets
600m run
14 bar facing burpees
200m run
4:57-4:57-5:07
*Rest 4-5 Min*
3 sets, Rest 2 Min bt sets
8 bar facing burpees
800m run
20 bar facing burpees
7:38-7:10-7:14
I’d say the heat got to me a little bit today after the first piece. I felt pretty freaking good with run pace and burpee cadence on the first part. But when I started the second part, I got into the run and it felt hot and humid and I started with some negative self talk. Then in the burpee I was contemplating stopping, but I would never allow myself to do that unless I really feared for my health and safety. That was the conversation i was having during the burpee and was just thinking i cannot do this. So after two minutes rest, I told myself it’s only 8 burpee, and just start running, it doesn’t have to be fast, just move consistently. Even though my time was slower on the 3rd set, I felt I was back in a much better place of being smooth and beinig tired. So i was happy to finish it. And after all the rain that hijacked my session last week. I was almost about to do a rain dance mid run just so i could cool things off. I would’ve continued to run in the run this week. Unless it was a flood, then i would’ve probably still run lol.
8/12
A – Thoracic mobility and front rack prep (let me know what this looks like now and what feels best)
What I have been doing in addition and for the most part to a lot of the work we have been doing is the following
Self myofascial release around the scap and towards the armpit. I feel this is where some of my limitations through my lats originate from. It seems to always be sore even just doing a ton of front rack work, I have always felt this way but when laying supine I struggle to get both arms to touch the ground overhead, but when I dig into my lat fairly aggressively and can gain that ROM so much better. Foam rolling it has not yielded the same results as this soft tissue work has from a ROM perspective
2 sets4/side
2-way half kneeling thoracic rotations against wall
6-8 reps of Foam roller thoracic extension w/d-ball bear hug
4/side Kneeling PVC rotation w/full breath cycle at end range of motion on each rep – i will say, i’m sure someone else has done this but I did steal it and take a few things and make it mine for now
20sec/side single arm front rack pvc contract and relax
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2 sets
20-30sec/side banded kb chaos ER at 90/904-
5 controlled Jefferson Curl
5-6 prone lying PVC liftoff
5-6 prone lying PVC overhead press
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B – 7 singles of squat clean thruster @ 135-155lbs, rest 90 sec x 4 sets
*28 total reps, all done as singles, working on strength of rack in the catch and strong drive to overhead
145 – on quite a few singles I paused in the catch to make sure that my elbow positions were dialed in and locked in. I did feel that when I used extra leg drive through the power position that my rack was so much better so I didn’t want that to be the reason for my good rack, so I wanted to emphasize that but also not use the stretch shortening cycle to help the leg drive out of the squat, I wanted to generate that from the dead stop
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C – Every 2 min x 5 sets
Snatch grip overhead hold and march x 20 steps
*125-135lbs
135 – i’m feeling better overhead but man the wrists sure get challenged
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AMRAP 12 min
12 cal echo
6 strict pullups with lean away negative
12 cal echo
12 toes to bar
4+6 – i set a goal before I started and that was to hold 68+ cadence on bike, so that was my main focus with the bike. The lean away might not have been the most aggressive lean away but it was definitely a lean away. TTB was UB and I did feel pretty confident with them in this set up. I did slow down my transitions around the 7 minute mark