10/21
A – Snatch grip isometric pin pull below knee height – 10 sec of HARD contraction, new set every 90 sec x 4
B – Below knee paused squat snatch x 1.1 + Regular speed squat snatch x 1.1, rest 2 min x 6 working sets
135–150–155–160–165–165
C – Strict press x 6,4,2,6,4,2. rest 3 min bt sets.
115–125–140–130–1;0–150
D – Strict press 24’s (8 reps from shoulders to forehead, 8 reps from forehead to lockout, 8 reps through full ROM), rest 2 min x 3 sets (light to moderate loading)
75
+
Serratus/scap series x 2 sets for quality
8-10 banded straight arm presses from quadruped
5-6/side banded archer pullbacks with mini-band
6-8 band distracted light DB front raises
6-8 scap pullups
done
10/22
Bretzel stretch x 30 sec/side x 3 sets, rest as needed
done
+
A – DB Goblet hold cyclist squats x 12-15, rest 2 min x 4 sets (heels elevated, feet together, toes forward
35
B1 – Banded quadruped plank to pike knee extensions x 16, rest 1 min ( https://www.youtube.com/watch?v=51mIeUIhXxA )
B2 – Low box hamstring bridges with slight knee bend x 6-8, rest 1 min x 3 sets
done
C1 – Goblet hold lateral lunges x 10-12 alternating reps (5-6/direction), rest 1 min
35
C2 – Bent knee copenhagen planks x 15-20 sec/side, rest 1 min x 3 sets
20sec
+
Ski erg 500m x 10 sets; rest 90 sec bt sets
*1:58/500m to start, increase pace each set if possible
Will pull up and update later this day……
10/23
A – PC/PJ – 1 rep every 10 sec x 5-6 @ 155-175lbs, rest 3 min x 3 sets
175 across
B – OHS from rack @ 31X1 tempo x 3 reps, rest 2 min x 4 sets
165—175—185—185
+
2 sets
16 cal echo (finish sub 60 sec)
50 DU’s
5 ring MU
rest 60 sec bt sets
1:41—1:46
+
2 sets
16 cal echo (finish sub 60 sec)
50 DU’s
15 kipping HSPU
rest 60 sec bt sets
1:39—1:41
10/24 – OFF
10/25
FOTC Week 4
10/26/2024
For time:
50 DB Bench Press – One head of DB touches chest at bottom, arms locked out at top – 50lbs per hand
2:37 —— my plans were to do a few small sets in the beginning and fight and burnout at the end but I fell into the trap out the gate and did a bigger set than my original plan, wasn’t huge but should’ve stayed smaller.
+
#tttTD
On a running clock
At 0:00
500m row
1:36.5
rest to 3 min mark
At 3:00
3 min amrap: toes to bar
44
rest to 7 min mark
At 7:00
500m row
And no joke —> 1:36.5
And honestly I just wasn’t feeling it today. My calves were really sore, my lats were a little sore and tired my get after it gear just wasn’t today.
+
Band pull apart super series (get those pecs to relax)
Palms up
Palms down
Diagonal both ways
Pass throughs
and maybe even some gentle pec stretches with foam roller behind back
done