8/19
A – Thoracic mobility and front rack prep (let me know what this looks like now and what feels best)
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B – 7 singles of squat clean thruster @ 155lbs, rest 90 sec x 4 sets
*28 total reps, all done as singles, still prioritizing the rack. I’m ok with the mini pause if you want and feel like it helps
done
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C1 – 1-arm DB OH walking lunge x 25ft/side @ 35lbs, into
C2 – Dbl DB OH walking carry x 100ft @ 35lbs/hand, rest 90 sec x 3 sets
Very tough on the right side just because of stacking and positions. I feel like there is some improvement though but not sure if that’s due to a 35ln dumbbell or just gaining a degree of a better position.
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Sooooo….gym location today, all of the 20lb medballs have been sat on, dropped, slammed, so basically abused to the point where they are being repaired. My options were go with a slam ball, which would be at 20 but those can hurt the hands of a sensitive guy like myself or do will a little extra suffering and use a 30lb medball. So i went with the 30. I hit target goals, but I did use 3 sets, with very very short breaks. I do feel the difference in the 30 is the heart rate response.
Every 3 min x 4 sets
2 min working window, 1 min rest
15 cal echo bike (finish sub 60 sec)
45 DU’s
AMRAP wallballs in remaining time
*push your transitions and bike pace enough that you can try to get around 13-15 WB’s each round
14-13-15-14 – as long as i’m prepared and have my shit together, then i can bring a 20 with me next time if i need to
8/20 – OFF
8/21
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
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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
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Belly to wall HS hold x 40 sec with hands as close to wall as possible and controlled breathing, rest 2 min x 5 sets
Done – positions felt great, 40 sec on first and was a bitch the rest of the way and bailed around 3$-38
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A – Front squat waveload – 3,2,1,3,2,1. rest 3 min bt sets
*each set heavier than corresponding set from last week
220-255-285-235-305 – really bummed because last week my last set was 9.5/10 and don’t think I could’ve got 305, so today I only went 305 because of last weeks perception but today I’m pretty confident I could’ve got 310
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B – 1-1/4 BB hip thrusts x 5 + regular hip thrusts x 10, rest 3 min x 4 sets
245
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C1 – Banded spanish squats x 12, rest 60 sec
C2 – Banded pull throughs from sumo stance x 15, rest 60 sec x 5 sets
done
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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)
done
8/22
AMRAP 3 min (get as far as you can)
Ski 500m
24 bar facing burpees
24 GHD situps
24 power cleans @ 115lbs
24 row cals
16 burpee
*rest 2 min*
AMRAP 6 min (get as far as you can)
Ski 500m
24 bar facing burpees
24 GHD situps
24 power cleans @ 115lbs
24 row cals
24 ghd sit up
*rest 4 min*
For time
Ski 500m
24 bar facing burpees
24 GHD situps
24 power cleans @ 115lbs
24 row cals
10:02 – i had a goal today and that was a smooth steady pace on burpee. My goal was to be around but not over 4 sec/rep on the bar facing burpee. So I hit my target on the first one and the second piece as well. However, it is the ghdsu where i fell apart. I was fine being out of breath on the burpee but going into the ghdsu being out of breath, i had a hard time bracing and not holding my breath at extension and that got me all feeling some type of way, so that really threw off my mojo. Going into the chipper piece, i felt like i was already in the red even with the 4 min reest time, i still pushed the ski a little, kept it under 2 and around 1:54 and my pushers just felt really tired on that round of burpee.