Due June 9, 2024

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

+

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)

+

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

+

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

+

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. 

+

200m backwards walk cooldown

done

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