Day 1
3 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
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
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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
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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
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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
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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
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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)
+
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
+
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