4/4
A. Front Squat: 5×3, little heavier than last week, rest 2 min
245 – speed felt good, probably cousins done 255 across and felt the quality would’ve stayed the same for the majority of the sets so I’m okay that I know quality was high on all here.
B. DB Goblet Squats – 3 sets of 15 @ 75-85lbs, rest 90 sec
80lb kb, should’ve gone with an 85lb db as this felt much easier than last week
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3 sets:
BB Back Rack split squats x 8/side, mod load
135 – took the strong jump from last week and knee is feeling much better so able to drive hard through this
Strict toes to bar x 8 reps with slow negative
On rep 7 and 8 a slow negative is relative correct?
Kickstand stance RDL x 8/side, mod load
35 – on the lighter end of moderate but control and tension feel good
Face up GHD plank hold x 25-30 sec
done
Rest as needed between exercises
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C. Heavy sled push x 40 sec continuous effort, rest 80 sec x 6 sets
Done – torque tank cranked up
4/4 (unless you guys want to do Holleyman again) – negative ghostrider the pattern was full
Hamstring prehab/desensitization, 2-3 sets resting as needed
A1 – Tempo box squats @ 5511 tempo x 5 reps
*kind of wide stance, at parallel or just above. let hamstring go under a little length but not too much that it is sharp pain
A2 – Kickstand stance single leg RDL with light dbl DB’s in hands x 5-6/side, load hip well
A3 – Hamstring eccentric curls on a 5 count x 6-8 reps
This felt really really good
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Row 5 min with monitor on force curve, stroke rate @ 20-22, LIGHT
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Row 1000m @ 1:50-1:53/500m, rest 4 min
3:42 (1:51) — 3;40.8 (1:50.4)
Row 250m @ 1:45-1:48, rest 2 min
52.6 (1:45.2) — 52.7 (1:45.4)
Row 250m @ 1:45-1:48, rest 2 min
52.6 (1:45.2) — 52.1 (1:44.2)
Row 250m @ 1:45-1:48, rest 6-8 min x 2 full sets
52.7 (1:45.4) — 52.3 (1:44.6)
4/5 – OFF
4/7
3 sets
5-6 65lbs BB high hang muscle snatch
5-6 65lbs BB low hang muscle snatch
5-6 65lbs BB BTN snatch grip push press
5-6 65lbs BB OHS @ 3221 tempo
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3 sets
5-6 65lbs BB hang muscle clean
5-6 65lbs BB strict press
5-6 65lbs BB hang power clean
5-6 65lbs BB push press
5-6 65lbs BB zombie squat @ 3111 tempo
4-6 65lbs BB split jerk, alternate from foot each rep
Was not as fun at 65
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Feet elevated back bridge hold x 25 sec, new set every 90-120 sec x 4-5, work on finding some range here through upper back ALONG with hip extension
Didn’t feel as good as it did last week but was able to go on time structure as I was not able to do that last week
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Back bridge from GHD iso hold x 35 sec, new set ever 90-120 sec x 4-5. elevate a surface to drive your hands into off the ground, body line should look like the drill above but with lower body supported we can actually work on more strength in this position
Didn’t feel as strong as last week, but I’m sure there was some carryover from the back bridge
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Face up GHD sorenson hold at parallel – 30 sec on, rest 90 sec (hands at sides easiest, hands overhead hardest)
Loaded face down sorenson hold at parallel – 30 sec on, rest 90 sec x 5 sets (hug a weight plate or light med ball to chest, drive contraction through hamstrings/glutes)
done
4/8
Gait prep
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Easy 3-4 min jog
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Additional mobility as needed
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Run 800, rest 2 min
3:58 — 4:03 — 4:18 (pulled back a little on the last 800 – knee tendons felt like they were tired so i wanted to take it easy and see if i could keep pushing the 600 and 400
Run 600, rest 1:30
2:40 — 2:41 — 2:53
Run 400, rest 5 min x 3 sets
1:42 — 1:42 — 1:42
Used my apple watch so i know it won’t be 100% accurate but at least had the metrics covered
(5400 for the day)
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3 sets knee/ankle prehab
12-15 ant tib raises from wall sit
12-15 seated bent knee calf raises
10-15 sec/side single leg sorenson hold (or low box hamstring bridges if equipment limited)
20-25/side single leg banded TKE
done
4/9
A. Double paused strict press x 2 reps + Regular strict press x 4 reps, rest 3 min x 4 sets
85—105—105—105
B. Dbl DB Bench Press – 4×12 @ moderate weight
Rest 90-120 seconds between sets
60
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4 sets:
Strict Weighted Pull-Ups x 5 reps with 1-2 sec pause at dead hang between reps
50-55-55-60
Dumbbell Lateral Raises: 12-14 reps
15
Banded Pull-Aparts: 25 reps
Rest as needed between exercises
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C1 – Single DB OH tricep extensions x 21-24, rest 1 min
C2 – Dbl DB reverse flys from incline bench x 12-14, rest 1 min x 3 sets
Done 20 on tricep
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Ski erg 2k @ low damper, high stroke rate. Keep it upper body focused
Even more upper body today than i did last week and i hated it even more – i think it was 8:47