E4MOM x 3 sets
AB 15 cals
12 dbl DB power cleans @ 50/hand
50ft dbl DB walking lunge @ 50/hand
2:00 – 2:08 – 2:12
+
E4MOM x 3 sets
Row 20 cals
10 box jump overs @ 24in
15 heavy wallballs
2:10 – 2:10 – 2:05
+
E4MOM x 3 sets
Run 400m
20 unbroken KB swings @ 2pd (overhead)
3:10ish across – I think the route was closer to 350/375
+
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
Did teacup without any weight
+
A1 – Snatch pull x 1.1.1, rest 5 sec/30 sec
240 – 245 x 4
A2 – Seated tall box jump x 1.1.1.1, rest 5 sec/3 min x 5 sets
Felt way stronger and way more explosive today than last week
B1 – GHD situps x 3131 tempo x 6-8, rest 1 min
B2 – GHD raises x 4 + GHD hip extensions x 8, rest 1 min x 5
Was completely good during this but then got super dizzy after the last set. Almost like I was sick needed to throw up dizzy
C1 – Sumo stance deadlifts @ 31X1 tempo x 6, rest 90 sec
225 – this was a grind – was still dizzy through this piece so all I tried to do was survive
C2 – Straddle tuck ups x 15-18, rest 90 sec x 4 sets
D – CO symmetry full, add in 10-15 sec straight arm ring support hold between each movement
Wanted to do this and see how the ring support felt but I called it after my stomach felt like poop.
Shoulder extension protocol
+
A1 – Lean away pullups @ 41X1 tempo x 3-4, add load as needed to challenge, rest 90 sec
4-3-3-3
I could feel my abs lit up for this. Felt like forcing a 4th rep would’ve been losing quality.
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 4
Extension feels like a good stretch, one leg extended and 1 leg bent. No pain in negative as long as my body is shifted slightly forward. If my shoulder stays on top of my hands then I can feel a slight discomfort when I get closer to a deep range of motion
B1 – 1-arm DB arnold press from straight leg seated x 6-8/side
12 – 15 -15
Was a little sticky
B2 – 1-arm bent over DB row with hand on bench x 6-8/side with controlled negative, rest as needed x 3 sets
45 – this weight was light but I stayed close to a 2121 or 3131 tempo so made it tough
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
+10
Probably was closer to 60 degree, 45 didn’t feel great but got better by the 3rd set
C2 – 1-arm rotating ring rows x 5-6 side (twist away at bottom, back to square at top), rest as needed x 3 sets
Good stuff
D – Mini band scap stability series
done
+
4 rounds not for time
1-arm tough farmer carry 50ft/side
Bear hug carry tough 100ft
Prowler push tough load 100ft
Farmer carry was too light, had to use KB, meant to take a farmer handle but I completely forgot.
Used the long 100lb sandbag for bear hug – this was good, right about 30ft in, and this has happened a lot in the past that my low back and hamstrings start burning deeply, almost an uncomfortable make me want to throw up/pass out deep burn. When I’ve walked with the D-ball or thick sandbag, i’ve had to stop, but today I powered through and it went away. Not sure why this is, but with those long sandbags might help me adapt to whatever it is.
Shoulder extension protocol
+
3 sets, start a new set every 10 min
Row 1k @
20 box jumps @ 24in
20 deadlifts @ 185lbs
20 toes to bar
7:42
7:10
7:30
2nd round switched from t2b to ghd sit ups – same rep scheme. I could’ve grinded through the t2b the following 2 sets, it felt a little stress and uncomfortable, but I feel like we are gradually improving and getting healthy so didn’t want to risk anything that could slow that process down. With this, I wanted to slow down the row a bit becuase box jumps normally eat my lunch and wanted to find a way to push that pace. Wasn’t too jazzed up today to push the limits but did make sure I pushed a pace just past comfort level.
+
Hip flow x 5-6 min continuous movement
+
Box breathing from supine x 6-8 min, 3142 tempo
Done and done
Miss these kind of grinding structural volume days.
A – Axle bar front rack walking lunges x 20 steps, rest 2 min x 4
115 across
B – Snatch grip single leg RDL x 8/side, rest 15 sec/2 min x 4
75 across
C1 – Staggered stance russian swings x 8/side, rest 30 sec
70
C2 – Circling GHD hip extensions x 4/direction, rest 90 sec x 4 sets
finally felt good doing these
D1 – Side lying sorenson hold with plate pressouts x 5/side, rest 15 sec
will these ever get “easier”
D2 – Banded pallof split squats x 8/side, rest 45 sec x 4 sets
done
E – Mini band distracted hip thrusts from back on bench x 18-20, rest 90 sec x 4
done
Shoulder extension protocol
positive update – I could actually hold a L-sit on parallettes today – probably about 10-12 seconds – could’ve held longer, but that was less about that point
+
A – Accumulate 15 squat snatch singles @ 145-165 for quality, rest 60-90 sec
5 @ 145 – 5 @ 155 – 5 @ 165
B – Back squat – 5 reps @ 80-85% effort, rest 3 min x 6 sets (same load for all sets, only last rep should have any sort of grind)
245 – so i did 6 reps, and rep 6 had a mini grind, definitely could’ve gone a little heavier and especially since I did 1 too many reps/round
C1 – 1-arm bottoms up KB OH carry x 50ft/side, rest 15 sec
20
C2 – 1-arm bottoms up KB front rack squats x 5/side, rest 15 sec (go as light as needed for these two variations, shoulder stability stimulus in controlled environment) x 3-4 sets
15 – the closer I kept this bell to me, the more manageable it was.
+
AB 600+ watts as long as ‘comfortable’ (stop when it starts to grind/burn), rest 15 sec
10 BB hang power clean/push jerk @ 95-105lbs, rest 15 sec
No pushup burpee box jump overs @ 24in x 10 for time, active slow spin recovery on bike 3-4 min x 3 sets
A couple of notes here – class was doing bike cals for time, so I had to squeeze this in between class need. This lead to not an ideal warm up and having to get off the bike before the comfort happened. First round was about 60s on the bike and that was a fight, mostly due to poor warm up, second and third round were about 90s, wanted about 2 minutes and probably could’ve achieved that on set 2, but didn’t want to disrupt class. But this sucked, but I thoroughly enjoyed getting my heart rate elevated. The c&j were ok, if I didn’t receive the bar in a high front rack position than it hurt, but not enough to create any fear.
I was really excited for this piece and looking forward to the challenge but due to class didn’t feel like I got to give it my truest effort.
+
Mini band scap stability series (https://www.instagram.com/p/BWTOZSShTLH/)
Holy scap and trap burn
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
Teacup rotations were a no go on the left, everything else felt good
+
A1 – Snatch pull x 1.1.1, rest 5 sec/30 sec
235 – felt really good and focused on positioning
A2 – Seated tall box jump x 1.1.1.1, rest 5 sec/3 min x 4 sets
B1 – GHD situps x 3131 tempo x 6-8, rest 1 min
B2 – GHD raises x 4 + GHD hip extensions x 8, rest 1 min x 4
this pairing started off really well, 8’s across on sit ups and then by set 4 my stomach got a little uneasy
C1 – Sumo stance deadlifts @ 31X1 tempo x 5, rest 90 sec
215
C2 – Straddle tuck ups x 12-15, rest 90 sec x 4 sets
Done
D – CO symmetry full, add in 10-15 sec straight arm ring support hold between each movement
Did toe assisted ring support
4/16
E4MOM x 3 sets
AB 15 cals
12 dbl DB front squats @ 50/hand
100ft prowler push high effort
1:58 – 1:55 – 2:08
My legs were dead in the 3rd set
+
E4MOM x 3 sets
Row 15 cals
15 heavy wallballs
60 DU’s
Holding that position for du’s hurt so they were a no go
Adjusted to 20 cals and 20 wall balls
+
E4MOM x 3 sets
Run 400m
20 box jump overs @ 24in
First of all, is it possible that the belt on a trueform can get a little tight and not have much give. I felt like I was working extra hard to pull the belt and run. I know I’m not a great runner, however, each 400m was a shit ton of work
Each round was around 3:30
+
AB 15 min, do this as 5 sets of (1 min nasal breathing only + 2 min regular breathing)
Kept bike wattage above 225 watts the whole time. Wasn’t sure what type of effort we were looking for. After reading oxygen advantage I spent more time practicing nasal breathing only. So I enjoyed this attention to detail with breathing.
Shoulder extension protocol
+
For starters this was an absolute shitty day of training. The only thing good was the shoulder extension protocol. No where near optimal sleep. Tried to go home and take a nap instead of training at my normal Wednesday time. No luck.
A – Hang Squat snatch x 6 reps for time @ 185lbs, rest 3 min x 3 sets
2:49 w/2 misses
2:49 @ 175/175 w/ 3 misses at 175 prompting me to deload the bar in the middle of the set.
4 misses @ 165 and instead of losing my temper I just pulled the plug.
I see a couple of factors, haven’t had this much weight over head from a snatch in a while, mostly lack of sleep, and was probably trying to protect the shoulder too much
B – Single arm DB shoulder to overhead x 8/side, rest 30 sec bt sides, 2 min after both x 4 sets (build as you go, last set should be tough)
Wasn’t even able to get 35 off my shoulder
C – 1-arm DB OHS x 5/arm, rest 15 sec bt sides, 2 min after both x 3 sets (last set is challenging load)
50 – 65 -80
Not a problem at all here, I was fine snatching it up, and even 80 for 5 felt pretty easy
D – Front squat cluster – 2.2.2 x 3, rest 20 sec/3 min
185-215-235
+
Row 1k @ 88-91%, rest 60 sec x 3
rest 6 min x 2
3:36.5 – 3:42.7 – 3:50.6
3:52.1 – 3:52.1 – 3:51.4
Just didn’t have it, but tried to stay focused and get good row technique work in since the output wasn’t there.
AM
AB 3 min @ 150 watts
AB 3 min @ 200 watts
AB 3 min @ 250 watts
+ (rest walk 2-3 min)
AB 1 min @ 250 watts
AB 1 min @ 300 watts
AB 1 min @ 350 watts
…
(continue in this fashion until you cant hold the prescribed pace for the full minute. if you drop below the pace momentarily but can recover, keep going. if you fall below and cant get back above within 5 sec, pull the plug)
+ (rest to recovery, 5-6 min)
2 sets
AB as long as comfortable at the last completed pace from above. RPE should never exceed 8/10, once you are really having to grind then pull the plug and record the time. rest 4 min bt sets
5:41 – might have spilled a little to a 9 RPE to hang on to this. My goal was to move through the 500’s
5:15 – just didn’t want it here
PM
Shoulder extension eccentric protocol
+
2 min clock
15 ski erg cals
AMRAP strict HSPU from 3in deficit in remaining time
rest 60 sec, repeat until you accumulate 60 sHSPU
Sets were
8-6-7-7-5-3-4
Started missing 2 and 3 reps when I hit the 6th set and same for set 7. When I got to 40 @ 20 minutes I called it on the strict because I didn’t want it to take 40 minutes to get 60. So finished the last 20 reps kipping
+
90 sec clock
12 bar facing burpees
AMRAP chest to bar pullups in remaining time
rest 45 sec, repeat until you accumulate 60 C2B pullups
10:10ish
20-14-13-10-3 (all singles – and all because I did shitty math on the board so I did one more unbroken set of 10 in an extra round to finish at 12:35 and finish with 70 reps)
Took about a minute on the burpee – in the later rounds there was a little less pain on the burpee, not sure if it was finding a better position, getting really warmed up, started going so slow
+
60 sec clock
10 cal AB
AMRAP 30lb wallballs in remaining time
rest 30 sec, repeat until you accumulate 60 wallballs
9:52 – i think – man I wanted this to be so over, this was miserable and I was physically done at this point because I just couldn’t put the hammer down on the bike.
Spent a ton of time in shoulder extension protocol which was good, but it forced me to cut my session short, but I will take it especially since this was the first day pushing it a little bit.
A – Squat snatch x 12 singles for quality, rest 90 sec
165 – was a little rusty but it felt good to put some weight overhead
B – Clean x 3/Jerk x 1 – 6 complexes for quality, rest 2 min
205 – didn’t feel as good as the snatch – if I caught the clean and didn’t have great external rotation in rack position than it was a little painful
C – Front Squat – 4 sets of 3, rest 3 min, keep concentric speed high
185 – when i was warming up if I got lazy and didn’t keep my torso up, I was reminded by being pulled in a bad position and pain. So I decided to go super light, slow negative and fast concentric
+
6 sets
AB 18 cals
9 burpees to 6in touch
6 box jump overs (30in)
rest 90 sec bt sets
Didn’t have an accurate timing set up, each round was about 1:40-1:50 – first round didn’t push the bike like I did the rest of the sets. Set 5 was the slowest on the bike, but all other sets were around 35-38.
Burpee were slow, but I could do them, I would say they were more on the side of uncomfortable than painful but it was a snake job anyway
This was a great piece for helping me get that heart rate elevated and pushing the pace.
+
6 sets
Row 18 cals
10 wallballs with 30lbs
2-3 ring MU
rest 90 sec bt sets
Had to cut short, subbed c2b and kept the volume low since I have more coming tomorrow.
Overall, shoulder was a little sticky during, but as the session/and day progressed it has felt better and better. The warm up was pretty key.
+
AB 10 min @ 200-250 watts
