100 cal echo, progressive intensity, faster every 30 cals, open it up last 10
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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 3 sets
done
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Positional breathing from quadruped position (hands below shoulders, knees below hips). 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 3 sets
Are the knees supported or off the ground here…i did a little of both
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1-arm thoracic bridge flow on ground (bear position to 1-arm bridge and back, move deliberately and controlled with breathing at end ranges) x 8 alternating reps, rest as needed x 3 sets
I used to love these and this is also a good indicator of my shoulder health. I still feel a little weakness in my left shoulder when getting into hip extension
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Piked HS walk 180 degrees + 6 piked HSPU with hips above hands (2 breaths/rep) + 12 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
Might be the hardest piked hspu I’ve ever done, not bad but the 2 breaths/rep is a game changer.
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Elevated band pull aparts with distraction x 6-8 (keep rib cage down and lats active – https://www.instagram.com/p/BVnGBP3nyrg/ )
Landmine pivot press x 6/side, finish rep with protraction/elevation ( https://www.instagram.com/p/BScV0ixDJCg/ ), rest as needed x 3 sets
+50 on bar
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100 cal echo, progressive intensity, faster every 30 cals, finish overall faster than the warmup
I completely forgot to mark my echo times but the first set was around 7:20 and the second one was sub 7, i think in the 6:30-6:45 range
Every 3 min x 10 alternating sets
Odd sets – Row 12 cals + 12 bar facing burpees
Even sets – Echo 10 cals + 15 wallballs
1:05–1:01–1:00–:58–:56
:53–:53–:50–:50–:51
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Every 2 min x 10 alternating sets
odd sets – heavy 50ft prowler push
Even sets – heavy 50ft back rack yoke carry
Had to do a make shift yoke with loaded and banded kb’s
Thoracic series
Supine wall squat with foam roller under tspine x 30 sec mobilization ( https://www.instagram.com/p/CFApCYwATnM/?igshid=122qah2w375z9 , this is setup, hold light load behind head and work on allowing t-spine to extend more with each long exhale)
1-arm thoracic bridge flow on ground (bear position to 1-arm bridge and back, move deliberately and controlled with breathing at end ranges – https://www.youtube.com/watch?v=X_aJXXGs6kg )
Thoracic extensions x 5-6 reps @ 3131 tempo (drape your upper body around the curved pads of the GHD, and work on segmenting your t-spine extension and get those erectors to fire well)
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A – BB OHS @ 3111 tempo x 3-4 reps, rest 3 min x 5 sets (build in loading from last week)
155–160–165×3
B1 – Seated DB elevator press x 6 ‘reps’ (1 rep = press to 90 degree elbow angle, back to shoulder, press to full extension, back to shoulder
40
B2 – False grip elevator pullups x 5 ‘reps’ (1 rep = pull to 90 degree elbow angle, back to full hang, pull chest to rings, back to full hang), rest 90 sec x 5 sets
On the 4th set, it was either a major fight to maintain the false of actually get c2b by the 4th and 5th reps
C1 – Bottom of ring dip support hold 20-24 sec, rest 30 sec
24 much much stronger positions this week
C2 – DB arc rows x 8-10/side, rest 90 sec x 5 sets
30
D1 – Single leg standing side to side KB pass x 6/direction
D2 – Banded frog pumps x 20
D3 – Banded hip thrusts x 20, rest as needed x 3 sets
Made up on saturday
5-6 min easy bike erg
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2 sets, second a little faster than first
20 sec echo bike, rest 40
20 sec row, rest 40
20 sec ski, rest 40
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EMOM x 40 (10 rounds)
1 – AMRAP 45 sec echo bike cals
2 – AMRAP 45 sec row cals
3 – AMRAP 45 sec ski cals
4 – Rest
*target – same paces as last week, more work less rest
Paces were the same as I could remember, last week hit 13 cals in that window this week 14…..it was by round 8 that got really grindy on ski, row i knew I was going to hit bike also was solid as a strong start, but ski I hit every time but with half seconds to spare
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200m backwards walk cooldown
Done
Saturday
Not a good day, i don’t know if I went into the gym dehydrated or the lack of airflow in the gym today increased my body temp and i couldn’t cool down. When i got into my conditioning i felt weak and out of shape, i think weather/temperature had more to do with it than anything but it was very humbling.