9/18
Thoracic drills, self directed
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A – Front squat build to strong single, leave 10lbs in the tank from daily max
285 – I was about to load up another jump but then I had to remind myself leave 10 in the tank. I’m also pretty happy with this because I did not feel super strong today. 290 woukd be there easily and 295 should be, maybe a little grindy but feel pretty confident I could hit it today.
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B – Front squat 5 singles @ 80-84% of best hit from A, rest 2 min
*move these FAST
240 – probably should’ve stuck on the lower end because I do think might speed slowed down and single 4, but definitely did on 4
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3 sets, rest as needed
C1 – Wide grip strict pullup with lean away negative x 6 reps
C2 – 1-arm overcoming isometric in shoulder flexion x 12-14 sec/side
C3 – Banded top-arm rows from side plank x 8/arm
C4 – Band assisted tucked front lever hold on low rings x 18-22 sec
My first set of lean aways I did not lean away very much, i was still pretty sore from wednesday.
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3 sets, rest as needed
D1 – Foot assisted segmented strict RMU x 3 + Ring Dips x 5
D2 – (Dbl DB chest fly x 1/Dbl DB squeeze press x 2) * 5 complexes @ 25-30
D3 – Dbl DB pullover x 8-10 (light DB in each hand)
D4 – Alternating shoulder taps from belly to wall HS hold x 7/side
I tried to turn my thumbs out on a few of the ring dips, I was able to just did not feel as stable but pretty pumped about that. Shoulder taps were good but they always fire up my shoulder girdle and challenge my range of motion in a good way i just need to schedule a massage after or something next time to relax all that muscle tissue
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E – Piked HSPU with feet on box – 5 sets of 8, rest 90 sec
*can start this with feet on ground or weight plates, and then bring them higher as you go to place more weight on hands
I had a little different set up for my head/hands so I might have gone wider with my hands on a set because it felt too easy but since I was in a new set up i wasn’t as familiar with keeping my normal hand positions