will update last Friday and throwdown notes after session today.
8/10
A – Thruster from rack x 3 reps, new set every 90 sec x 6
185
B1 – Overcoming isometric snatch grip pin pull below knees x 10 sec, rest 20 sec
B2 – Banded pull throughs from pseudo sumo stance x 10 for hip pop and glute squeeze, rest 20 sec
B3 – BB hip thrusts from low shoulder support height x 8-12 (add 15-20lbs this week), rest 3 min x 3 sets
205 – was more than 20 off last week but was just convenient and felt solid
C – 6 sets of 6 BB strict press, 120-125 this week, rest 2 min bt sets
125
D – 10 sets of 5 unbroken strict pullups, rest as little as you can to stay unbroken, can hang between reps if needed
The 2 extra sets was much harder this week
E – Single leg alternating crossbody strict toes to bar x 7/side x 3 sets (foot touches opposite hand, minimal momentum)
I used a little momentum on the last set, because the first 2 sets were hard, last week, 5/side not too bad but 7 got into that magic number of my abs feeling like they were blown up after completing the last few reps.
8/11 (longer cyclic with mixed movement/positional work)
20 min AMRAP @ 60-70%
Row 20 cals @ 1200-1300 cal/hr
Scrape the rack shoulder press from straight leg seated x 10-12 (45-65lbs, light with activation focus of pressing into rig)
Loaded PVC behind the neck press from prone x 5-6
Row 20 cals @ 1200-1300 cal/hr
Kickstand goblet squats x 6/side
Plank to pike with feet on row seat or sliders x 8-10 reps with controlled negative
Got someone to join in the fun today, these are so sneaky because you throw in there @ “60-70%” effort knowing damn well the movements are hard to keep in those ranges, other casual transitions, You are sneaky.
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20 min AMRAP @ 60-70%
AB 15 cals @ 300 watts
1-arm DB 25ft/side OH walking lunge @ 60-70lbs
Uneven ring pullups x 3/orientation (top hand 6in higher than bottom hand)
AB 15 cals @ 300 watts
Glute ham raise with eccentric focus x 5 (try to do a 4-5 sec count from top to bottom, can use assist to return to top as needed)
Dbl KB front rack reverse alternating lunges x 10 (5/side)
I really like uneven ring pull ups, don’t know what it is, maybe it makes me feel like a kid doing on odd gymnastics movement.
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20 min outdoor loaded walk/hike, vest or ruck
Done – weight vest and post rain humidity.