7/26
Pec prep/prehab
1. Flat Bench DB Pec Fly into 90/90: 2-3 x 8-12 reps, rest 30-60s.
*No tempo just general control over the movement / be easy to load
2. Top Ring Push-up Hold w/ ER: 2-4 sets x 10-20s hold, rest 30-60s.
3. Bottom of Ring Push-up Hold (as low as possible): 2-4 sets x 10-20s hold, rest 30-60s.
4. DB External Rotation off Knee (30×1): 2-3 x 8 per side, rest 60s.
Done and just as good as last week
+
A – Power clean – 1 tough rep every 2 min x 8
240
B – Power snatch – 1 tough rep every 90 sec x 10 (work on driving feet into the ground hard and controlling bar path and tension in catch)
170
C – Paused split jerk x 1/Split jerk x 1 – 6 sets to find tough load for the day, rest 2 min bt sets, 2 sec pause in bottom of dip for paused rep
185-205-225-235-245 – wanted a little more for the last set but after the 245 set i decided to call it, wasn’t smooth and crisp on the split jerk
D – EMOM x 8 – 1 clean grip deadlift @ 105-110% of 5RM
Not sure what my 105-110 was to be, so went with 345 – and it was grindy but moved continuously
E – GHD sorenson hold – 3 sets of 60+ seconds, rest as needed
75-61-70 – wasn’t feeling like being a major overachiever at this point in the session
7/27 – OFF
7/28
Overlap
+
Ruck walk 5 miles (conversational effort)
7/29
For time
20 row cals
20 dbl DB devil press @ 50/hand
20 dbl DB thrusters @ 50/hand
20 dbl DB box step overs @ 50/hand, 24in
20 row cals
9:28 – dropped into a gym that I wasn’t as familiar with the set up so couldn’t get rower right next to db/box set up….this biggest difference i can tell from not doing burners like this is my ability to mentally suffer. So as much as I enjoyed doing this piece, i struggled to take short rest breaks, transitions were good but just wasted too much time resting
+
E2MOM x 5 sets
6 strict pullups + 6 strict dips + 3 strict pullups + 3 strict dips
Done – this was tough today, but yesterday had a good bit of pulling volume – but the strict dips felt great today so that was encouraging and exciting
+
EMOM x 10 alternating sets
Odd sets – AB wheel (or BB) rollout from tall kneeling x 6-8 for control
Even sets – 14 russian swings @ 40kg
Only had an 80 lb kb