4/24 (loading by feel again, keep quality high)
A – EMOM x 5 – 3 push jerks
175
B – EMOM x 5 – 3 push presses
145
C – EMOM x 5 – 3 strict presses
115
D – EMOM x 5 – 6 floor presses
115 – left shoulder felt sensitive here, then I slowed down the eccentric tempo and then the discomfort went away
E – EMOM x 5 – 9 ring dips
First 3 sets I did strict, but the last few reps on set 6 I could feel a deep deep “feeling” in my right pec. What could it have been, not sure, I just know it was an alert signal for me to be aware and cautious moving forward. So did a blend of strict and kipping for the last 2 sets, no problems from there on
F1 – Bent over BB rows x 6 with pronated grip + 6 with supinated grip, rest 45 sec
115 – could have gone heavier but really felt in control and great lat engagement
F2 – Band pull aparts with straight arms x 8 with palms up + 8 with palms down, rest 90 sec x 3
Done – this was a good combo back to back with the rows
G – BB rollouts 3 sets of 6-8 from tall kneeling
done
4/25
A – Below knee hang squat snatch triples – new complex every 2 min x 6 (hit these around 155-165 as you feel able for the day)
165
B – Snatch grip deadlift @ 41X1 x 4 reps, really controlled tempo on the way down working on loading hamstrings/lats, rest 2 min x 4 sets
165-185-195×2 – so I felt a slight discomfort/inflammation, almost like adductor tendonitis as it is sensitive to palpate post training. No problems at all with the squat, it has flared up here recently but goes away with a good warm up, definitely felt it here and the rack split squat as well
C – BB front rack split squats x 6/side @ 31X1 tempo, rest 1 min bt legs x 3 sets/side
115 across – the tempo helped a ton to minimize the discomfort here, it was only on the left leg forward. I will say i only felt it on the eccentric but did not feel very strong on the concentric
D – 1-arm DB hang snatch with catch in reverse lunge x 5/side + 5/side 1-arm DB OHS, rest 20 sec bt arms and 60 sec after both x 4 sets, work on tech and efficiency
50 pounds – just check this guy out I learned this from a weightlifting coach in FL and have been using this tool with a ton of my young athletes. So this gave me good flashback memories.
E – BB staggered stance hip thrusts x 6-8/side x 3 sets, rest 45 sec bt legs
115
+
3 sets
Empty BB turkish situps x 10
Empty BB supine windshielf wipers x 10 (5/side)
Empty BB hold at top of bench press position with flutter kicks x 20
rest as needed bt sets, but move straight from one movement to the next
Holy cow this was so much harder with the windshield wipers involved but I am growing to love this
4/26 – OFF
4/27
5 rounds @ steady effort, get a little faster with each one
5 front squats from floor @ 185lbs
50 DU’s
50ft HS walk
17:32 – so this was almost just a comedy of errors of sorts…..handstand walks went semi well, I was a little worried about my efficiency going into this today. Really paced the first round and aimed for around 2:15 to finish. As an important footnote, handstand walks have to be done in the driveway which has an aggressive slope, or the sidewalk which is not forgiving on the hands, so I had to wear some gloves. Well i’m my first squat on round 2 the gloves were not very grippy so I lost the barbell coming out of the whole of the first squat and decided it would be way more dangerous to try and fight and hang onto the barbell so I dropped it. Took the gloves off to complete the remaining 4sets, well this already through off the pace of getting faster each set. Round 3 on the handstand walk the glove began to rip in my fingers and I could feel the cement rubbing my finger so then I had to find a back up pair of mechanics gloves. Round 4! Pretty solid round, i think it took around 2:15, handstand walk in 2 25sets. Round 5, I really tried to push and my handstand walk fell apart. As I was trying to force the issue I could feel my back trying to over extend and at that point I had a hard time correcting the fault. It took me a couple of attempts to finish that last 25, but the first 25 wasn’t great either but didn’t take me as long.
+
4 rounds not for time
12-15 banded spanish squats with DB goblet hold
12-15 banded hamstring curls from prone
12-15/side single leg calf raises with extended ROM
4-5/side eccentric only single leg hamstring curl from supine, foot on slider/towel
I like the banded spanish squats much better. with the eccentric only curl, was really focusing on keeping a posterior pelvic tilt through the movement, which was hard as I feel the body wants to compensate and over extend