Day 1 (squat strength)
A – Front Squat @ 30X1 tempo x 6, rest 2 min x 4 sets (find a tough working load at this tempo and rep range by the last set)
185-205-215-225 – this tempo was definitely a humbling moment for the loading. I would also my front rack became a slight limiter on the 215 and 225 loads.
B – Strict press @ 31X3 tempo x 6, rest 2 min x 4 sets (find a tough working load at this tempo and rep range by the last set)
85-95-105-110 – could’ve gone heavier to start but wasn’t sure how the 3 sec negative and overhead were going to effect me
C1 – Dbl DB rear foot elevated split squats x 6/side, rest 30 sec bt legs, 60 sec after both
35 & 40’s x 2 – w/left leg forward i have this deep hip/groin, maybe tendon discomfort that was uncomfortable. I felt it in ATG split squats warming up on both legs but only left leg forward here.
C2 – Dbl DB split stance RDL x 6/side, rest 30 sec bt legs, 60 sec after both x 3 sets
40’s & 50s x 2
D1 – BB Bent over rows with pronated grip x 8-10, rest 1 min
115
D2 – Top to top DB alternating Z-press from straight leg seated x 12 reps (6/side), rest 1 min x 3 sets
40’s and i almost fell over/back a few times as the loading challenged my core and thoracic extension so this was awesome
E1 – Plate pinch carry 20 sec into hang from climbing rope ALAP, rest 1 mi (switch top hand each set)
45’s x 2, 15 kilos x 2 – wasn’t able to hold the 45’s for 20sec straight then went to 15 kilo plates and was much better. Had to wrap a towel over the bar and held – 15-10-13-15
E2 – Dbl KB front rack carry 20 sec into Dbl KB front rack reverse alternating lunges x 10 (5/side, 24kg), rest 1 min x 4 sets
This was evil but felt pretty good, time and weight were good, but lunge got the right amount of hard
Day 2
Bike 3 min nasal breathing only
Bike 2 min inhale through nose, exhale through mouth
Bike 1 min regular breathing
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Every 8 min on the min x 4-5 sets as able to stay consistent
22-16-10
Echo bike cals
Row cals
5:20-5:19-5:40-6:12 – not sure what the heck happened on the bike in the round of 16 in the second set but I felt like i couldn’t move and the row in the 16’s dropped off big time. Not sure if it was in the 22’s but i definitely felt like i spilled over a little more than I should have and it carried over to the 4th set which i was not ready or recovered enough to do
Day 3
Thoracic extension prep
2x through
plate squat flow x 3
serratus anterior wall slides with lift offs x 3-4
wall assisted throacic bridge flow x 3/direction
seal pushups x 5-6
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EMOM x 10
Odd min – 3-4 RMU for quality
Even min – 40ft HSW (20ft down and back)
Did 5 strict ring dips w/turn out – this made the handstand walks much tougher than i had assumed they would. So hs walk did not feel smooth at all
+
For time
5-4-3-2-1 wall walks
10-20-30-40-50 DU’s
6:08 – without a doubt the hardest part was the 5 and 4 of wall walks, i felt i had a really good pace on the 5 and pulled back just a little because I still wanted to be aggressive in the set of 4, but in that set it felt like I slowed down from rep 2-3, i actually am beginning to enjoy wall walks and will embrace improving the endurance for them. Maybe not embrace thrusters and wall walks yet