8/30
75 cal bike, progressive intensity, first 30-40 very easy pace then ramp into it steadily as you go
7:51
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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 2 sets
Done
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Positional breathing from quadruped position (hands below shoulders, knees below hips – https://www.youtube.com/watch?v=rA_xFsWUPPU ). 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 2 sets
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Piked HS walk 180 degrees + 10 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 ( https://www.youtube.com/watch?v=nFaCGZNEbYw )
+
Banded external rotation into OH press x 6 reps (keep ribcage depressed, do 2 full breath cycles in overhead position each rep, https://www.youtube.com/watch?v=1RUnpt8pDJU )
KB overhead drops from dead bug positions x 6 reps (1 full breath cycle in extension each rep https://www.youtube.com/watch?v=K4krykeHIb4 ), rest as needed x 3 sets
+
Bike erg cal pyramid
15 cals, rest 15 sec
30 cals, rest 30 sec
60 cals, rest 60 sec
120 cals, rest 60 sec
60 cals, rest 30 sec
30 cals, rest 15 sec
15 cals
*you can plug this into the monitor using intervals – calorie – variable. takes a minute to get it all in but makes it really easy to track.
I will have to go back to the machine I did this on to see the completed time….but I could have pushed harder all the way through, I didn’t know what pace I would be able to hold in the set of 120 and I held back all because of that…from what I recall I was holding around 1100.
8/31
AM
A – Front squat – 4,4,4,4. rest 3 min, 75-80%
not sure what my percents are but 24 across
B – Jerk dip x 2/Split jerk x 1, rest 2 min x 6 sets @ 70-75%
205
C – Clean grip deadlifts – 4 sets of 8, rest 2 min
*mod loading here, ensure neutral spine and good activation of posterior chain
205
+
EMOM x 15
Min 1 – 14 cal row
Min 2 – 16 cal row
Min 3 – 18 cal row
I don’t know if I have told you I love rowing, please give me more rowing. Just as my hands were starting to heal (from all the rowing) they got a little tender again….even with trying to conserve a little bit of energy in the 14 cal interval that was almost the hardest one
+
Accumulate 35 GH raises for full ROM
done
9/1 – OFF
9/2
Half kneeling thoracic flow x 3 sets
5 reps/side of (overhead half moon with arm closest to wall + horizontal windmill with arm away from wall) ( https://www.instagram.com/p/Ce9DkO-rCNl/?hl=en )
30 sec of foam rolling upper back , keep rib cage down during to isolate t spine
+
A – Close grip bench press @ 31X1 x 4 reps, new set every 2 min x 6
*mod loading here, work on tension in body and straight bar path
I really wanted to hit 185 but after I got under 175 for my first set at that tempo i decided to stay at 175 across – and my pressers just felt tired – might have been a little more than moderate but speed was consistent and no grinding
B1 – 3-4 strict HSPU + 6-8 kipping HSPU, rest 1 min
4&8 – hspu felt great today
B2 – 3-4 strict rope pullups + 5-6 strict pullups on bar, rest 2 min x 4 sets
*switch top hand on rope pullups each set
4&6 rope pull ups felt good but pull ups didn’t feel as strong
+
EMOM x 8
Odd sets – 20 sec AMRAP strict presses @ 75lbs
14-14-16-13
Even sets – 20 sec AMRAP russian swings @ 32-40kg
11-12-11-12 – @ 90lb kb
+
EMOM x 8
Odd sets – 20 sec AMRAP hand release pushups
11-13-14-13
Even sets – 20 sec AMRAP high tension banded horizontal rows
16-17-16-15