10/5
By no means hurt, but I do something funky on my turnaround on my shuttles that sometimes irritates my knees and it was a delayed effect after friday so it was a little achy today so was cautious going into today and spent more time warming up knees than i did thoracic work. But as you will see I am very happy how things turned out.
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
+
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
+
A – Front squat build to strong triple (target heavier than 8/28)
275 – with the way my knee was feeling I had already targeted 275, which 8/28 was 265, and went I locked in for this set, i really think that 280 was there. There would’ve also been 2 at 285 and a fight would’ve happened for a third there so pretty happy
B – Front squat 4 sets of 3 @ 80-84% of best hit from A, rest 2 min
225
+
C – Low ring jumping MU transitions x 5 sets of 3, rest 90 sec
*practice stability in the catch position here, can add the dip to lockout if you want but my priority here is on you increasing connection to rings and your own confidence with the movement
I did not go for the pressout, just wanted to build some tolerance and strength in the catch and like you said, aim is being confident here
+
D – Wall facing HS hold with lean away to controlled walk x 10-15ft, rest 60 sec x 5 sets
*can start this with just a pirhouette away from wall to get used to the lean, and then if shoulders/neck/wrists feel ok we can start to walk a few steps at a time
While i was confident in C i was not in D….so i wasn’t going to allow myself to get frustrated so I ended up just trying to hs walk by itself, and I finally got some quality inverted work in, wasn’t very far but at least i got past one mental block here.
+
E – Piked HSPU with feet on box – 8 sets of 8, rest 90 sec
*same setup as last week, more volume
done