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5/13 PT work (external rotation isometric, wall slides, abduction isometrics) + A1 – Iso pin press x 15 sec of hard contraction, rest 15 sec A2 – Bamboo bench press x 10, rest 2 min x 4 sets Done – … Continue reading →

5/10 10 min echo @ 55-58RPM watts, steady + 12 min easy movement Light KB arm bar x 3/side (adjust ROM as needed to get a little stretch/activation without overdoing things) Front plank with circling hands on low rings x … Continue reading →

5/9 5 min row with display on force curve + For time – 2.5km row at 0:00 – 20 cal bike erg at 3:00 – 20 cal ski at 6:00 – 15 cal bike erg at 9:00 – 15 cal … Continue reading →

5/8 A – Double barrel front squats 8 sets of 4, all sets heavier than week 3 (4/10), rest 2 min 200×3-209×3-215×1-225×1 When does it end?????? And at least on week 3 I had 2-3 min rest. I had to … Continue reading →

5/3 *same as last two weeks Ring pushups @ 21X1 tempo x 5-6, rest 30 sec Inverted BB rows with hands at chest to bar width – 5-6 reps @ 21X1 tempo, rest 30 sec Belly to wall HS hold … Continue reading →

45 min around the world, easy effort 2 min bike spin 2 TGU/arm (light) 3 supine leg whips/side 2 min bike spin 4 1-arm russian swings/side 5/side crossunder alternating lunges with light goblet hold At this moment I think i … Continue reading →

A – Double barrel front squats 6 sets of 6, all sets heavier than week 2 (4/3), rest 2 min 185 – 187.2 – 189.4 – 191.6 – 193.8 – 196 – took full advantage of fractional plates and rested … Continue reading →

4/26 *same as last week Ring pushups @ 21X1 tempo x 5-6, rest 30 sec Inverted BB rows with hands at chest to bar width – 5-6 reps @ 21X1 tempo, rest 30 sec Belly to wall HS hold x … Continue reading →

4/21 PT work (external rotation isometric, wall slides, abduction isometrics) complete + A1 – Iso pin press x 15 sec of hard contraction, rest 15 sec A2 – Light dbl DB bench press x 8, rest 2 min x 4 … Continue reading →