3/22
2 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. goal here will be to try to breathe ‘into’ your upper back, filling the space between shoulder blades, and actually using the pressure to get some mobilization on T-spine
+
2 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.
+
2 sets
2 min ski @ 2:05/500m pace, directly into
Pronated grip foot assisted hang from pullup bar positional breathing, 4-5 breaths @ 3152 tempo. will mimic an overhead squat position, allow lats to relax and lengthen but keep rib cage down and butt tucked under.
These breathing pieces definitely put my system into a panic, wasn’t able to fight for all of them on 3152, the exhale was so uncomfortable. The foot assisted hang was the first one i really felt like a could relax a little more. The quadruped position was good because i could feel the ribcage expansion where we were looking for but man i was not comfortable, supine overhead press to wall was a little better but it was hard to keep pulling tailbone off the floor
+
3 times through, not for time
Side lying GHD sorenson hold x 15 sec/side, neutral head posture
Supine leg whips x 4/side
Glute airplanes x 3/side
2 counterbalanced shrimp squats/side (light DB’s outstretched in front of you to allow for better posture and more control of tempo)
done
3/23 – OFF
Got in 90% of thoracic rotation and extension mobility work from Habdo. It was really tough but it felt good. Looking forward to making this part of my routine. Might not be able to get it on all thursdays but will definitely prioritize this
3/24/2023
PT work (external rotation isometric, wall slides, abduction isometrics)
+
A – Close grip bench press @ 3131 tempo x 5, rest 2 min x 4 sets – isometric pin press x 10sec
isometric pin press was a good alternative, going into lockout is very weak and slightly painful but the pin press at a height/angle of about 90 degress felt really good
B – 2 position halting Trap bar deadlift x 3, rest 2 min x 4 sets (2 sec pause 3 in off ground, and again at knee height. controlled lower to ground and reset, no TNG)
Used a rogue trap bar, not sure how much the bar weighs but warmed up to and loaded it at 225 and might have been a bit heavier than i was expecting but i wasn’t backing down because i did hold the positions.
+
E5MOM x 4 sets
Row 40 cals (progressive intensity, second 20 faster than first 20), directly into
Set 1 – 20 back squats @ 155lbs
Set 2 – 20 front squats @ 115lbs
Set 3 – 20 wallballs @ 30lbs
Set 4 – 40 air squats with weight vest
(each set starts with row, then progress to squatting variation)
I didn’t warm up the wall ball so i went into it blind but i wasn’t able to do it. I could get no power on the shot from my left arm, i just couldn’t get the ball to the target and doing a dominant one hand with a 30 wasn’t happening. I completely forgot to write down my times – but i think i was sub 3 on all except for the wall which i went with med ball thruster and vested air squat was around 3:15 or something, transition into the vest of course costs a little time
+
C – 150 russian swings @ 24kg, break when/as needed
done