For time
42-30-18 row cals
21-15-9 back squats @ 95lbs
7:42
(rest 8 min)
For time
42-30-18 AB cals
21-15-9 toes to bar
7:44
Don’t think I pushed as hard as I could’ve on all bike sets. Didn’t know how going hard on the bike would effect the other movements. Didn’t see the reward in the risk. Went ub on all t2b, contemplated breaking at first, then when I got into it thought go for it.
+
AB 15 min, do this as 5 sets of (1 min nasal breathing only + 2 min regular breathing)
done
KB drag through from elbow plank x 5/side
Banded face pulls x 10
Scap pushups x 8-10
Change plate teacup rotations x 3/direction/arm
3 times through
Getting better here. Teacup is better but still not smooth
+
A – Squat snatch x 1/Above knee hang squat snatch x 1/Below knee hang squat snatch x 1, rest 2-3 min, 5 working sets to find tough load for the day
145-155-165-175-185
B1 – Knee tucks from elbow front plank with feet in low rings x 8-10
B2 – Bridge hamstring curls with feet in low rings x 8-10, rest 1 min x 4 sets
C1 – Sumo deadlifts x 10-8-6-4, rest 90 sec
245-275-315-335
Was an aggressive jump from 275-315
C2 – Band assisted L-sit from floor x 12-18 sec, rest 90 sec x 4
Went to one leg in a band to try and not use as much assistance.
D – CO symmetry full, add in 10-15 sec straight arm ring support hold between each movement
Only a few seconds felt rough on the shoulder, so most of the time was focusing on being super active and that was fine.
Shoulder extension protocol
Today was one of the first days I tried a pass thru and it didn’t hurt at all. I took it slow but ther was no pain.
+
A1 – Lean away pullups @ 41X1 tempo x 3-4, add load as needed to challenge, rest 90 sec
20 x 4 x 4, @20 x 3 x 1
A2 – Progressive depth foot assisted parallette dips @41X1 tempo, adjust angle as needed to remain as pain free as possible but get some loading in the pattern, can keep feet directly under you if needed and squat up for assistance, rest 90 sec x 5
Used rings with foot assistance today as I wanted to get into deeper extension. Did 4-5 reps. After the 3rd set tucked the knees because was just getting a little irritated. But overall only the pressing out. The eccentrics are feeling good. And the deep extension on the rings felt great.
B1 – 1-arm DB arnold press from straight leg seated x 6-8/side
35 across. As long as I did a super controlled negative it didn’t create issues.
B2 – 1-arm bent over DB row with hand on bench x 6-8/side with controlled negative, rest as needed x 5 sets
80 across
C1 – 1-arm landmine press from half kneeling x 6-8/side
25 x 8 x 4, 35 x 8 x 1
C2 – 1-arm rotating ring rows x 5-6 side (twist away at bottom, back to square at top), rest as needed x 5 sets
Done
D – Mini band scap stability series
+
20 bear hug sandbag squats for time @ 200lbs (must carry 50ft every 5 reps)
6:47
The first 3 sets weren’t that bad of squatting. Last set was a yucky grind. Now the walks on the other hand were miserable. First walk i went right into it after the squats and I thought I was going to have a blow out. Lost a little faith there. In all honesty the 200lb bag only felt heavy on the walks and the last 5 reps.
Shoulder extension protocol
done
+
For time
Row 50 cals
into
4 rounds
12 wallballs @ 30lbs
12 Chest to bar pullups
into
AB 50 cals
11:47
Ok – we will talk about the excuses first.
We held an event at the gym that lasted from 8 until 1. The last thing I wanted to do was leave and come back or stay much longer than I had to. So I was someone strapped for time on my warm up, I mean really strapped. So almost jumped into this pretty cold. Had to use the row as a semi warm up and trying to control heart rate respone.
Decided to break up the wall balls, mostly becuase the biggest takeway I had for this today was I wanted to make sure all c2b was done unbroken, mission accomplished. In a regular setting could’ve gotten better warm up for better time but was happy that c2b felt really good.
+
Hip flow x 5-6 min continuous movement
done
+
Box breathing from supine x 6-8 min, 3142 tempo
done
A – Dbl KB front rack reverse alternating lunges x 14 steps, rest 2 min x 4 sets
50’s – not sure the shoulder would’ve been happy with keeping much more load in the rack position
B1 – Single leg GHD hip extension x 5/side, rest 15 sec/60 sec
B2 – Pendlay rows from GHD sorenson hold x 6-8 reps with controlled negative and spine position, rest 2 min x 3 sets
85 across – loved these
C1 – Landmine pivot press x 6/side, rest 15 sec/60sec
25 x 2 – 35 on last set – for the most part felt good, if I get a little sloppy on pressing path then I could feel it but overall solid
C2 – Bent over band resisted single arm DB row x 6/side, rest 15 sec/60 sec x 3 sets
60 across
D1 – Side lying sorenson hold with plate pressouts x 6/side, rest 15 sec
A little better today
D2 – Banded pallof split squats x 10/side, rest 45 sec x 5 sets
doen
E – Mini band distracted hip thrusts from back on bench x 24, rest 90 sec x 5
done
E4MOM x 3 sets
AB 18 cals
14 dbl DB power cleans @ 50/hand
50ft dbl DB walking lunge @ 50/hand
2:06 – 2:08 – 2:14
(14 reps was annoying)
+
E4MOM x 3 sets
Row 24 cals
12 box jump overs @ 24in
18 heavy wallballs
2:36 – 2:40 – 2:38
+
E4MOM x 3 sets
Run 400m
24 unbroken KB swings @ 2pd (overhead)
1:56 across. Took my runs @ very sustainable pace. Last week my grip was fired up and protecting shoulder. Today no shoulder issues at all, ZERO! And didn’t feel grip until last few reps on last set.
+
AB 15 min, do this as 5 sets of (1 min nasal breathing only + 2 min regular breathing)
done
Shitty night sleep – was tempted to not even train due to sleep and stress but it was not a ton of work to go through and I felt ok
KB drag through from elbow plank x 5/side
Banded face pulls x 10
Scap pushups x 8-10
Change plate teacup rotations x 3/direction/arm
3 times through
First of all I could actually do teacup rotations – a little uncomfortable in some positions but I can do them
+
A – Squat snatch – 1 rep EMOM, start at 135 and add 10lbs every successful make, build to tough single for the day, not a 1RM, no sloppy reps
205
Was smart and called it here. Pull felt good on all, felt a little weak overhead. 205 was a little forward and felt that 215 would’ve been sloppy
B1 – Knee tucks from elbow front plank with feet in low rings x 8-10
fun
B2 – Bridge hamstring curls with feet in low rings x 8-10, rest 1 min x 3 sets
sneaky
C1 – Sumo deadlifts x 8-6-4-2, rest 90 sec
205 – 235 – 265 – 295
These were pretty conservative but hammies were a little snuck up on with the hamstring curl –
C2 – Band assisted L-sit from floor x 10-15 sec, rest 90 sec x 4
good
D – CO symmetry full, add in 10-15 sec straight arm ring support hold between each movement
Ring support felt pretty good.
I don’t’ want to get to far ahead of myself but I’m predicting in 2 weeks that we will be closer to 90/95%
Shoulder extension protocol
Big positive improvements today. Have also been implementing a banded press w/iso hold overhead 10sec negative, and iso hold in rack for 5 reps x 3 sets
Feeling light years better.
Bottom support hold for about 5-8 seconds – pain on first attempt, tried one more time and I was super weak but I could hold it with no pain
+
A1 – Lean away pullups @ 41X1 tempo x 3-4, add load as needed to challenge, rest 90 sec
4 reps across might be ready to add load next week
A2 – Progressive depth foot assisted parallette dips @41X1 tempo, adjust angle as needed to remain as pain free as possible but get some loading in the pattern, can keep feet directly under you if needed and squat up for assistance, rest 90 sec x 5
These have been feeling better, but as the volume increases with the sets it gets a little irritated.
B1 – 1-arm DB arnold press from straight leg seated x 6-8/side
15-20-25×2 – this was huge improvement – if movement pattern got a little off I could feel it but for the most part feeling so much improved –
B2 – 1-arm bent over DB row with hand on bench x 6-8/side with controlled negative, rest as needed x 4 sets
50-60-70×2
C1 – 1-arm landmine press with elbow ‘wide’ (flared to at least 45 degrees) x 6-8/side, push into scap elevation/upwards rotation at the top
1st rep hurt on almost all sets, but got better as the reps increased.
Loading – 15 – 20 – 25 – 30
C2 – 1-arm rotating ring rows x 5-6 side (twist away at bottom, back to square at top), rest as needed x 4 sets
good
D – Mini band scap stability series
good
+
4 rounds not for time
1-arm tough farmer carry 75ft/side
Bear hug carry tough 150ft
Prowler push tough load 150ft
Used my handles today and that made this so much more valuable – great stuff
Shoulder extension protocol
no major improvements here today.
+
3 sets, start a new set every 10 min
AB 75 cals
20 box jump overs @ 20in
20 GHD situps
20 GHD hip extensions
7:14 – 7:21 – 8:24
Worked a little harder on set 2 to keep the time close, and it took it’s toll in the last set. It was the box jumps that did it. I tried to challenge myself to bound them quickly and that’s where I spend all my energy.
+
Hip flow x 5-6 min continuous movement
done
+
Box breathing from supine x 6-8 min, 3142 tempo
done
A – Axle bar front rack walking lunges x 24 steps, rest 2 min x 4
125 – I survived even though at times I thought I might have bit off more than I could chew
B – Snatch grip single leg RDL x 10/side, rest 15 sec/2 min x 4
85 – balance wasn’t as solid through all sets and reps
C1 – Staggered stance russian swings x 10/side, rest 30 sec
C2 – Circling GHD hip extensions x 5/direction, rest 90 sec x 4 sets
Today this lit up my low back big time today, in a good way
D1 – Side lying sorenson hold with plate pressouts x 6/side, rest 15 sec
D2 – Banded pallof split squats x 10/side, rest 45 sec x 4 sets
E – Mini band distracted hip thrusts from back on bench x 24, rest 90 sec x 4
Had to cut the last piece short due to losing track of time
