1:38–1:34–1:40 – only had access to echo bikes today so did 9 echo cals
+
12 cal ski erg
10 Deadlifts @ 245lbs
12 chest to Bar
12 cal ski erg
Rest 2min
x 3 Rounds @ fastest sustainable pace possible
**record round time / split for each set
2:18–2:19–2:29
(rest as needed)
20 min continuous jog
done
7/27
10 Rounds for time
3 Clean and Jerks @ 135lbs
3 Ring Muscle Ups
10:31 – took a very very conservative approach to this…not to mention I did it at a much earlier training time than i’m used to. So far the observation i am making on my shoulder is anything that goes into a big arch swing, or the shoulder could roll forward like an overhead squat is the only things that cause some discomfort. It is low on the pain scale but still present. So lets not change a thing and keep moving forward as it is not a major worry of mine, but I feel equipped enough to adjust as needed based on feel for the day. But the rings feel much better than the arch on the TTB, and c2b yesterday was less than TTB…..actually semi happy with this today even with a slower time. the conservative approach was not rushing my transition to the rings but around round 5 I felt some things I was missing in my kip and that boosted my confidence there.
+ (rest as needed)
A – BB bench press drop set
3 tough reps, rest 30 sec
9 mod reps, rest 30 sec
15 light reps, rest 3 min x 3 sets
*rest breaks inside of a set are just to do a quick weight change
205/155/125 the drop sets were the same loads as last week but the set of 3 was heavier
B- (Dbl DB supinated grip curl into Arnold press) x 8-10, rest 2 min x 4 sets
20’s
C – 60 reps of banded tricep pressdowns for time (get a good amount of band tension, should start with a tough set of 20-25 then have to chip away)
Done – i have completely forgot what my time was by now
Posted inGames Prep|Comments Off on Friday 7/26/2024 – Saturday 7/27/2024
*for these, do them right up against a wall so that you have it there to catch you if you go too far forward
much better here than last week and still super fun
+
A – Split jerk recovery from high blocks/pins x 1.1.1.1, rest 10 sec bt reps, rest 3 min bt sets x 4 sets
165-195-215-235 – smart conservative build. Only last set was rough
B – Clean and jerks – 3 reps (completed in 40 sec or less), rest 3 min x 2
205 – was a little worried with power jerk but it actually turned out ok. Front rack position felt pretty stiff rough
C – Clean and jerks – 2 reps (completed in 30 sec or less), rest 3 min x 2
225 – felt heavier than it should’ve but was also very cautious
D – Back rack split squat drop set
5 reps/leg, rest 60 sec
10 reps/leg, rest 60 sec
15 reps/leg, rest 3 min x 3 sets
155/105/75×2—-145/95/65 this was worse than most conditioning we’ve done lately
+
Snatch grip OH carry x 100ft, rest 3 min x 4 sets
(banded KB’s hanging from bar, work on stabilization/strength here)
w/26’s – and holy cow that was hard
7/23
Hypoxic drills x 6 sets
Gentle nose breathing x 4-5 cycles, end on a small gentle breath in and small gentle breath out, then pinch nose.
rest 2 min bt sets, record number of paces you are able to cover each set, and notes on the ‘feel’
21–25–21–27–24–27 – it was around step 17 that the discomfort would start to be felt, i would do better on the ones that I was really mentally prepared to endure. I also didn’t think this was to fight too too much through the “hunger” to breath
+
6 sets, new set every 4 min
Sets 1,4,7 – Ski 20 cals + 18 burpees to touch pullup bar
2:09 — 2:17 — 2:29
Sets 2,5,8 – Echo 23 cals + 18 burpees to touch pullup bar
2:15 — 2:22 — 2:34
Sets 3,6,9 – Row 26 cals + 18 burpees to touch pullup bar
2:27 — 2:38 — 2:56
not sure about your guerilla math here and how 6 sets turns into a 9th set…..I thought I could go ahead and go for it, there was definitely some drop off in the 7,8, & 9
+
Low box hamstring bridge with very slight bend in knee x 8/side, rest as needed x 4 sets/side
done
7/24 (snatch touch, but lets stay lighter until we’re sure of shoulder)
Burgener snatch warmup (3 reps/movement, first set with training bar and second set with 20kg bar)
+
A – EMOM x 8 (Power snatch x 1/Hang power snatch x 1/BTN sn grip push jerk x 1)
*start at 95 and build every 2 sets
95-105-115-135 – after the first 2 sets the shoulder felt really warm in this position. It’s really weird, because all the pain/discomfort is below a 2 and it’s not really painful, it feels unstable, hard to fire and maybe a little weak.
B – OHS x 3 reps, rest 2-3 min x 4 sets (active tension throughout)
135-155 – 155 might have been a bit heavy but I also went with a more narrow grip which didn’t cause any pain, the more snatch grip position was slightly uncomfortable
+
For time
1km run
50 WB (14 to 9)
40 toes to bar
30 dbl DB box step overs (50/hand, 24in)
100ft HSW
18:31 – run done on the air runner, wall ball to 9ft with 14lb almost felt like cheating. TTB had some low level, (3) pain and it only hurt in the arch swing….so i went really conservative here when i felt that. Nothing that i was majorly worried but enough that I wasn’t ready to attack in bigger sets or small sets with really short breaks. I knew step overs would blow up my traps so I tried to be smart here going into the hs walk. For the hs walk, the 50ft were conservative and I attacked the last 50ft with a much shorter rest.
Posted inGames Prep|Comments Off on Monday 7/22/2024 – Wednesday 7/24/2024
A – Floating squat snatch doubles, rest 2 min x 6 sets,
Finished at 180 and had a mini scare on that set, standing up from the squat I felt a little something funky in the same shoulder, my shoulder went to internally rotate and I felt a slight pop….nothing major nothing painful just more scared the absolute shit out of me. What flared up right away was tissue around the scap, the only thing I thought of immediately is we are starting to slowly improve some range of motion there and at that quick moment i struggled to find stability, just a thought
B – OHS triples, new set every 2:30 x 4
With everything that happened on the snatch work I wanted to try this more for security in knowing that nothing major was wrong, hit 165 for the first set, then 185, and I just felt unstable but no real pain. And then was able to do 165 for the last 2. I think the timing of not training on saturday might be a blessing, i’m not worried about it but i am aware.
+
EMOM x 3 for total cals
1 – 1 rope climb + AMRAP ski erg cals
2 – 2 rope climbs + AMRAP ski erg cals
3 – 3 rope climbs + AMRAP ski erg cals
rest 4 min x 2 full sets
*score = total ski cals
*any rope climb not accomplished will mean a 10 cal penalty to the final total
Couldn’t get to 15 foot rope today so did reps of 2-3-4 to 12 feet, definitely minimized the risk of not being able to complete all climbs, ski cal totals were 24 & 27 – had a couple of foot misses on the first set that took away ski time – much more efficient,
7/18 – OFF
7/19
A – BB bench press drop set
4 tough reps, rest 30 sec
8 mod reps, rest 30 sec
12 light reps, rest 3 min x 3 sets
*rest breaks inside of a set are just to do a quick weight change
195/155/125
+
3 min window
21 row cals
AMRAP in remaining time
2 ring MU + 5 power snatches @ 75lbs
3 – had about 8 seconds for 1 RMU and just couldn’t create enough hip drive
(rest 3 min)
3 min window
21 row cals
AMRAP in remaining time
4 bar MU + 5 thrusters @ 105lbs
2+6 and my eye sight was really bad today because I did this set @ 115 which i felt comfortable with the bar but made it a bit spicier than i wanted
(rest 3 min)
3 pounds min window
21 row cals
AMRAP in remaining time
6 chest to bar pullups + 5 back squats @ 135lbs
*take bar from floor here
2+4 – chest to bar was the only movement in todays work that i could feel any shoulder discomfort
Posted inGames Prep|Comments Off on Wednesday – 7/17/2024 – Friday 7/19/224
Freestanding HS holds – new attempt every 60 sec x 5-6 to try to establish a good time (4×4 box)
10sec and did get some time under tension with some wall facing drills after.
+
Every 90 sec x 24 sets (12 each)
Odd sets – 60 sec AMRAP row cals
Even sets – 60 sec AMRAP lateral burpees over erg
(same targets as last week, especially now that we have a feel for this setup and volume)
19–20–20–20–20–20–18–18–18–18–18–19 (228) – had a poor transition when my cals dropped to 18 as a i wanted a sip of water and the clock had no time for that.
18–18–18–18–18–18–17–17–17–18–18–19 (214)
Posted inGames Prep|Comments Off on Tuesday 7/16/2024
I did this on Saturday, saturday turned into a double because on friday I had a chance to do a swim workout at a friends and added 90 more burpees into that day and the week.
EMOM x 5
3-4 ring MU for quality
4-4-4-3-4
+
EMOM x 5
6-7 strict HSPU
7-7-6-7-6
+
EMOM x 5
8-10 chest to bar pullups
10-10-10-8-10 – biceps felt a little stressed by this point, not sure if the ring work played a role but that was the main reason I pulled back in the 4th minute
+
EMOM x 5
10 dbl DB bench press @ 50-60lbs/hand
50-60-60-60-50
+
EMOM x 10 (5 each, alternating)
Odd – 15 GHD situps
Even – 5 wall walks
On the 3rd round it took me 48 seconds to do the ghdsu, so I rested a little bit and then continued. I was fine with the wall walks but ghd’s just smoked me
7/13
AMRAP 20 minutes
300m Row
20 alt DB hang power snatch
50ft single arm OH walking lunges (25ft segments)
6+300+11 – not sure if I had done this as a single but the ghdsu from earlier felt like they played a role in my lay back on the row, which I felt like I just couldln’t hold really good power output there. But had I done the ghdsu on Friday the soreness possibly still would’ve been some carryover fatigue/sorenes. Snatch unbroken and lunges I stopped trying to to the 50ft unbroken when turning around but that transition definitely slowed down a lot.
7/14 – OFF
7/15
Thoracic prep (your choice from drills that have worked best)
*for these, do them right up against a wall so that you have it there to catch you if you go too far forward
Not as good today as last week as my abs were still so freaking sore and felt really hard to contract on the first 2 but the tripod work felt a little better and I did not fall over as much.
*for these, do them right up against a wall so that you have it there to catch you if you go too far forward
These got really fun when I realized how much compression you have to create in order to make this happen. But of course with that level of tension I fatigued a little quicker
I know this was going to be sneaky hard so I opted to go for the lower end range of reps and boy was I right, and of course what seems like the simplest move in the cobra had the deepest level of discomfort
Even sets – 60 sec AMRAP lateral burpees over erg 18–17–17–17–17–16–17–17–18–21
(will be 30 sec rest bt sets, I’d LOVE to see consistent splits for first 6-8 of each then find a little push for the last few, so lets pace this well)
I think i paced this really good, but a hard pace that made it really hard to dig in even more on those last sets
7/10
A – Floating squat snatch triples, rest 3 min x 5 sets (all working sets above 135lbs)
145–/150—155—160—165
+
5 rounds for time
1 round of DT @ 135lbs
50 DU’s
*do this as 2 min working window, 1 min rest. use this setup to chase some urgency and turnover/transition speed.
6:42 —well, if it could have gone wrong with the DU it did. I feel super confident I could’ve finished this in sub 6….my shoe came untied in the 2nd interval and I powered through that set of dubz but I was going to lose a lot of time so i tied it when i got back to the barbell. Then on the next round of dubz my rope broke, this was near the end of the 2 min so i didn’t lose a ton of time but i did lose some.
Posted inGames Prep|Comments Off on Monday – Wednesday 7/8/2024 – 7/10/2024
Active arch body hold from GHD x 15-20 sec (create a STRONG position here by thinking about lifting hips off pads through tension https://www.youtube.com/watch?v=4XrFN0-yIfk )
Belly to wall HS hold with 3-4 slow hip flexion/extensions to force thoracic extension (reminder to grab me for this so we can work through it)
+
Overhead activation work, 4x through, rest as needed
B – BB bench press – 5 sets of 8 @ 125lbs, rest 2 min
done
C1 – Straight arm lat pulldown from standing x 6-8, rest 1 min
Actual lat pulldown machine
C2 – Dbl DB 6-way raise x 5 reps, rest 1 min
10
C3 – Strict rope pullups x 6 (3/top hand), rest 1 min x 4 sets
done
Day 2
Every 3 min x 4-5 sets
14 cal row
14 bar facing burpees
1:21—1:20—1:18—1:18—1:20
+
Rest 10 min while you accumulate 100 sec of face up GHD plank hold
done
+
Every 3 min x 4-5 sets
14 cal row
14 bar facing burpees
1:18—1:20—1:21—1:30—1:40 probably should’ve called it after the 4th set but I wanted to get in one more
Day 3
Power snatch x 1/Hang Power snatch x 1/OHS x 1, rest 30 sec
Squat snatch x 1/Hang squat snatch x 1/OHS x 2, rest 3 min x 5 sets
165 across
+
Strict press – 8,8,5,5,2,12. rest 3 min
*heavier with each set down to the 2, then take some load off and grind for a hard set of 12
105—115—120—130—152—110
+ (rest as needed)
EMOM 12 min:
1- 12 CTB Pull-ups
2- 10 OHS @ 95lbs
3- 50′ HSW
4- 5 shuttle runs (1 rep = 25′ down and back)
Only first set was UB on hs walk – felt the over arching but just don’t have the fatigue based exposure
+ (rest as needed)
EMOM 12 min:
1 – 12 box jump overs @ 24in
2- 50ft dbl DB walking lunge @ 50lbs/hand
3- 12 kipping HSPU
4- 5 bar MU
Felt really good here
+ (rest as needed)
Single leg GHD hip extensions x 5-7/side into 5-7 full ROM GHD raises, rest as needed x 4 sets
done
+
Goblet hold lunge matrix x 3/variation/leg, rest 45 sec bt legs x 3 sets
*Reverse/forward/lateral/crossunder
Day 4
5-6 min easy bike erg
+
2 sets, second a little faster than first
20 sec echo bike, rest 40
20 sec row, rest 40
20 sec ski, rest 40
+
EMOM x 40 (10 rounds)
1 – AMRAP 60 sec echo bike cals
2 – AMRAP 60 sec row cals
3 – AMRAP 60 sec ski cals
4 – Rest
*Full Mikko’s triangle. You should have a good target by now on which machine is the limiter, and at what number you can try to shoot for across.
Wasn’t quite sure what to shoot for here, keep the limiter more sustainable and push the others, stay hard RPE but fairly consistent across the 4 rounds – so i just kind of went for it
100 cal echo, progressive intensity, faster every 30 cals, open it up last 10
8:01
+
Positional breathing from Piked HSPU position (toes on box, hips above shoulders). do 7 breath cycles with arms extended, and 7 breath cycles with head on ground. rest as needed x 3 sets
+
Positional breathing from quadruped position (hands below shoulders, knees below hips). push through ground to protract scaps, breathe in through belly and mid to upper back, 360 degree expansion. 7 breath cycles, rock hips back to heels slowly with each breath, rest as needed x 3 sets
+
1-arm thoracic bridge flow on ground (bear position to 1-arm bridge and back, move deliberately and controlled with breathing at end ranges) x 10 alternating reps, rest as needed x 3 sets
+
Piked HS walk 180 degrees + 8 piked HSPU with hips above hands (2 breaths/rep) + 16 alternating shoulder taps from piked HS + Piked HS walk 180 degrees back, slow spin on bike with ful inhale/exhale as active recovery x 3 sets
100 cal echo, progressive intensity, faster every 30 cals, finish overall faster than the warmup
7:29
Day 2
Every 3 min x 4-5 sets
13 cal row
13 bar facing burpees
1:12–1:11–1:09—1:13—1:11 – from 2 weeks ago as the 13/13….
1:16—1:14-–1:08-–1:08—1:08 – from today with the 14/14 progression
+
Rest 10 min while you accumulate 90 sec of face up GHD plank hold
done
+
Every 3 min x 4-5 sets
13 cal row
13 bar facing burpees
1:12—1:13—1:16—1:18
1:12—1:11—1:16—1:17
Day 3
Power snatch x 1/Hang Power snatch x 1, rest 30 sec
Squat snatch x 1/Hang squat snatch x 1, rest 3 min x 5 sets
135-155-165×2
+
Strict press – 6,6,4,4,2,10. rest 3 min
*heavier with each set down to the 2, then take some load off and grind for a hard set of 10
110-120-125-135-150-115
+ (rest as needed)
5 rounds, new round every 2:30 min
12 chest to bar pullups
8 dbl DB box step overs @ 50lbs/hand
12 dbl DB push press @ 50lbs/hand
1:10—1:06—1:22—1:09—1:18 – took an extra minute of rest after the 3rd. The biggest limiter was my triceps feeling smoked from the burpee yesterday. Felt it was so much fatiguing work to grind through those 12 UB. Broke up the step overs a few times to see if it helped my cycle efficiency on PP
+ (rest as needed)
Single leg GHD hip extensions x 4-6/side into 4-6 full ROM GHD raises, rest as needed x 4 sets
done
+
Goblet hold lunge matrix x 3/variation/leg, rest 45 sec bt legs x 3 sets
*Reverse/forward/lateral/crossunder
Day 4
5-6 min easy bike erg
+
2 sets, second a little faster than first
20 sec echo bike, rest 40
20 sec row, rest 40
20 sec ski, rest 40
+
EMOM x 40 (10 rounds)
1 – AMRAP 50 sec echo bike cals
2 – AMRAP 50 sec row cals
3 – AMRAP 50 sec ski cals
4 – Rest
*target – same paces as last week, more work less rest
I did do this last week but I went ahead and ran it back as i did last week – i hit 14’s – much easier to hit the targets this week but the row felt like it was a higher RPE
+
200m backwards walk cooldown
Posted inGames Prep|Comments Off on Done June 6/29/24
100 cal echo, progressive intensity, faster every 30 cals, open it up last 10
+
Positional breathing from Piked HSPU position (toes on box, hips above shoulders). do 5 breath cycles with arms extended, and 5 breath cycles with head on ground. rest as needed x 3 sets
done
+
Positional breathing from quadruped position (hands below shoulders, knees below hips). push through ground to protract scaps, breathe in through belly and mid to upper back, 360 degree expansion. 5 breath cycles, rock hips back to heels slowly with each breath, rest as needed x 3 sets
Are the knees supported or off the ground here…i did a little of both
+
1-arm thoracic bridge flow on ground (bear position to 1-arm bridge and back, move deliberately and controlled with breathing at end ranges) x 8 alternating reps, rest as needed x 3 sets
I used to love these and this is also a good indicator of my shoulder health. I still feel a little weakness in my left shoulder when getting into hip extension
+
Piked HS walk 180 degrees + 6 piked HSPU with hips above hands (2 breaths/rep) + 12 alternating shoulder taps from piked HS + Piked HS walk 180 degrees back, slow spin on bike with ful inhale/exhale as active recovery x 3 sets
Might be the hardest piked hspu I’ve ever done, not bad but the 2 breaths/rep is a game changer.
100 cal echo, progressive intensity, faster every 30 cals, finish overall faster than the warmup
I completely forgot to mark my echo times but the first set was around 7:20 and the second one was sub 7, i think in the 6:30-6:45 range
Every 3 min x 10 alternating sets
Odd sets – Row 12 cals + 12 bar facing burpees
Even sets – Echo 10 cals + 15 wallballs
1:05–1:01–1:00–:58–:56
:53–:53–:50–:50–:51
+
Every 2 min x 10 alternating sets
odd sets – heavy 50ft prowler push
Even sets – heavy 50ft back rack yoke carry
Had to do a make shift yoke with loaded and banded kb’s
Thoracic series
Supine wall squat with foam roller under tspine x 30 sec mobilization ( https://www.instagram.com/p/CFApCYwATnM/?igshid=122qah2w375z9 , this is setup, hold light load behind head and work on allowing t-spine to extend more with each long exhale)
1-arm thoracic bridge flow on ground (bear position to 1-arm bridge and back, move deliberately and controlled with breathing at end ranges – https://www.youtube.com/watch?v=X_aJXXGs6kg )
Thoracic extensions x 5-6 reps @ 3131 tempo (drape your upper body around the curved pads of the GHD, and work on segmenting your t-spine extension and get those erectors to fire well)
+
A – BB OHS @ 3111 tempo x 3-4 reps, rest 3 min x 5 sets (build in loading from last week)
155–160–165×3
B1 – Seated DB elevator press x 6 ‘reps’ (1 rep = press to 90 degree elbow angle, back to shoulder, press to full extension, back to shoulder
40
B2 – False grip elevator pullups x 5 ‘reps’ (1 rep = pull to 90 degree elbow angle, back to full hang, pull chest to rings, back to full hang), rest 90 sec x 5 sets
On the 4th set, it was either a major fight to maintain the false of actually get c2b by the 4th and 5th reps
C1 – Bottom of ring dip support hold 20-24 sec, rest 30 sec
24 much much stronger positions this week
C2 – DB arc rows x 8-10/side, rest 90 sec x 5 sets
30
D1 – Single leg standing side to side KB pass x 6/direction
D2 – Banded frog pumps x 20
D3 – Banded hip thrusts x 20, rest as needed x 3 sets
Made up on saturday
5-6 min easy bike erg
+
2 sets, second a little faster than first
20 sec echo bike, rest 40
20 sec row, rest 40
20 sec ski, rest 40
+
EMOM x 40 (10 rounds)
1 – AMRAP 45 sec echo bike cals
2 – AMRAP 45 sec row cals
3 – AMRAP 45 sec ski cals
4 – Rest
*target – same paces as last week, more work less rest
Paces were the same as I could remember, last week hit 13 cals in that window this week 14…..it was by round 8 that got really grindy on ski, row i knew I was going to hit bike also was solid as a strong start, but ski I hit every time but with half seconds to spare
+
200m backwards walk cooldown
Done
Saturday
Not a good day, i don’t know if I went into the gym dehydrated or the lack of airflow in the gym today increased my body temp and i couldn’t cool down. When i got into my conditioning i felt weak and out of shape, i think weather/temperature had more to do with it than anything but it was very humbling.
Quadruped positional breathing with forearms on ground x 4-5 breaths @ 3152 tempo. push into protraction and slight thoracic flexion, and try to push arms into more shoulder flexion with each exhale as long as you can maintain good rib/pelvis orientation
I forgot how tough this can be, this by far was the toughest one and made me feel like i was going to panic a few times – hardest to control inhale after the exhale
+
3 sets
3 min bike @ 300 watts, directly into
Supine overhead wall press positional breathing with hip flexion, 4-5 breaths @ 3152 tempo. apply some solid force into wall overhead, set rib cage down and pull tailbone off floor slightly. scoot very minimally away from wall as able to challenge shoulder flexion angle
Keep the hips tucked and feet up was the hardest part but this position felt like it opened me up temporarily and just want to be able to have that positions sustainable position
+
3 sets
3 min row @ 2:00/500m pace, directly into
Supinated grip foot assisted hang from pullup bar positional breathing, 4-5 breaths @ 3152 tempo. will mimic an overhead squat position (minus the supinated hands), allow lats to relax and lengthen but keep rib cage down and butt tucked under.
My hands were pretty sensitive so this was hard today
Day 2
For time @ 85%
30-20-10
Row cals
Toes to bar
HR pushups
(rest 10 min)
For time @ 85%
30-20-10
Bike cals
Wallballs (20 to 10)
Russian swings @ 24kg
Forgot to log times but first one was around 9:33 and second one was 9:56 i think – i know they were both sub 10 but right around that marker
Day 3
Thoracic series
Supine wall squat with foam roller under tspine x 30 sec mobilization ( https://www.instagram.com/p/CFApCYwATnM/?igshid=122qah2w375z9 , this is setup, hold light load behind head and work on allowing t-spine to extend more with each long exhale)
1-arm thoracic bridge flow on ground (bear position to 1-arm bridge and back, move deliberately and controlled with breathing at end ranges – https://www.youtube.com/watch?v=X_aJXXGs6kg )
Thoracic extensions x 5-6 reps @ 3131 tempo (drape your upper body around the curved pads of the GHD, and work on segmenting your t-spine extension and get those erectors to fire well)
I used to love these
+
Piked HS walk 180 degrees + 12 alternating shoulder taps from piked HS + Piked HS walk 180 degrees back, slow spin on bike with ful inhale/exhale as active recovery x 3 sets
done
+
A – BB OHS @ 3111 tempo x 4 reps, rest 3 min x 5 sets (light loading, tempo/positional focus)
105×2-125×3 – felt good and nice to have some weight in my hands but dang it was tough on that tempo, overhead felt amazing though
B1 – Seated DB elevator press x 6 ‘reps’ (1 rep = press to 90 degree elbow angle, back to shoulder, press to full extension, back to shoulder
30
B2 – False grip elevator pullups x 3 ‘reps’ (1 rep = pull to 90 degree elbow angle, back to full hang, pull chest to rings, back to full hang), rest 90 sec x 4 sets
3 with false was solid but started losing going into 4
C1 – Bottom of ring dip support hold 18 sec, rest 30 sec
18 seconds was just right today
C2 – DB arc rows x 6/side, rest 90 sec x 5 sets
Finding right weight and pattern was half the challenge
D1 – Single leg standing side to side KB pass x 4/direction
D2 – Banded frog pumps x 10
D3 – Banded hip thrusts x 10, rest as needed x 3 sets
Skipped – unable to balance on ankle and felt uncomfortable to get into frog pump position
Day 4
EMOM x 10
Odd min – 3-4 ring MU
Even min – 3-4 front squats @ 30X1 tempo
+
AMRAP 14 min
4 bar MU
25 DUs
8 1-arm DB hang snatch @ 50lbs (4/side)
25 Du’s
16 toe to bar
25 DU’s
skipped
Day 1
4 sets
3 min row @ 2:00/500m pace, directly into
Quadruped positional breathing with forearms on ground x 4-5 breaths @ 3152 tempo. push into protraction and slight thoracic flexion, and try to push arms into more shoulder flexion with each exhale as long as you can maintain good rib/pelvis orientation
Much better on all today but 4 sets was so much harder – did all work outside and this too drained my energy
+
4 sets
3 min bike @ 300 watts, directly into
Supine overhead wall press positional breathing with hip flexion, 4-5 breaths @ 3152 tempo. apply some solid force into wall overhead, set rib cage down and pull tailbone off floor slightly. scoot very minimally away from wall as able to challenge shoulder flexion angle
+
4 sets
3 min row @ 2:00/500m pace, directly into
Supinated grip foot assisted hang from pullup bar positional breathing, 4-5 breaths @ 3152 tempo. will mimic an overhead squat position (minus the supinated hands), allow lats to relax and lengthen but keep rib cage down and butt tucked under.
Day 2
Every 3 min x 6
Row 12 cals
12 bar facing burpees
1:06—1:04—1:03—1:00—:59—:56
(rest 10 min)
Every 3 min x 6
Echo 10 cals
15 wallballs (20 to 10)
:59—:57—:56—:58—:55—:51
It felt so good to get after it and have some intensity today – that was fun
Day 3
Thoracic series
Supine wall squat with foam roller under tspine x 30 sec mobilization ( https://www.instagram.com/p/CFApCYwATnM/?igshid=122qah2w375z9 , this is setup, hold light load behind head and work on allowing t-spine to extend more with each long exhale)
1-arm thoracic bridge flow on ground (bear position to 1-arm bridge and back, move deliberately and controlled with breathing at end ranges – https://www.youtube.com/watch?v=X_aJXXGs6kg )
Thoracic extensions x 5-6 reps @ 3131 tempo (drape your upper body around the curved pads of the GHD, and work on segmenting your t-spine extension and get those erectors to fire well)
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Piked HS walk 180 degrees + 16 alternating shoulder taps from piked HS + Piked HS walk 180 degrees back, slow spin on bike with ful inhale/exhale as active recovery x 3 sets
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A – BB OHS @ 3111 tempo x 3-4 reps, rest 3 min x 5 sets (mod loading, tempo/positional focus)
125×2—-145×3 – a little uncomfortable on the ankle but manageable think it was more holding that tempo
B1 – Seated DB elevator press x 8 ‘reps’ (1 rep = press to 90 degree elbow angle, back to shoulder, press to full extension, back to shoulder
30
B2 – False grip elevator pullups x 4 ‘reps’ (1 rep = pull to 90 degree elbow angle, back to full hang, pull chest to rings, back to full hang), rest 90 sec x 4 sets
C1 – Bottom of ring dip support hold 20 sec, rest 30 sec
C2 – DB arc rows x 8/side, rest 90 sec x 5 sets
20
D1 – Single leg standing side to side KB pass x 5/direction
D2 – Banded frog pumps x 15
D3 – Banded hip thrusts x 15, rest as needed x 3 sets
Same – ankle still not ready for these positions
Day 4
5-6 min easy bike erg
No bike erg today
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2 sets, second a little faster than first
20 sec echo bike, rest 40
20 sec row, rest 40
20 sec ski, rest 40
Did 3 sets as i needed a little extra umph to get going
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EMOM x 40 (10 rounds)
1 – AMRAP 40 sec echo bike cals
2 – AMRAP 40 sec row cals
3 – AMRAP 40 sec ski cals
4 – Rest
*target – same cal number for all machines for all sets. figure out which machine will be the limiter, what you can/want to do for that one in the 40 sec, then start there.
If i had reset the echo everytime that might have been the limiter but with that factor out of the way it was the ski – target was 13 cals – that was a bigger challenge than i thought it was going to be but after half way i zoned out, dialed in even more and it got tough but was able to fight through. Definitely didn’t feel like an aerobic limitation.
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200m backwards walk cooldown
done
Posted inGames Prep|Comments Off on Due June 9, 2024
