Fr/Sa/M/Tu/We:
AM
A. Clean Pull: 1.1.1 x3-5, rest 10-20 sec/ 90 sec (110-120kg - work at a load where you can get a strong and powerful pull)
done
B. TnG Hang Cleans; 2-3 reps every 2:00 for 10:00, rest 2-3 minutes (building across sets. Final set = mod-heavy for the day with a goal of 115kg or 120kg x3. use the setup from zack tellander you sent me)
120x succesfull. felt great!
C. Every 3:00 for 12:00-15:00
2-3 Back Squat @31x1 (control it down, pause, then reverse the weight and explode up. 110-112.5kg)
12-14 UB WB AFAP (20# - max concentric velocity)
112,5kg, also felt easier than last time.
D1 Close Grip Bench Press: @20x1; 6x3, rest 90 sec (110/105/100kg per set - note rpe for each)
RPE: 9, 8.5, 7
D2. SA DB Row @21x1; 6x3/arm, rest 90 sec b/w sides (57.5-62.5kg - keep it strict. Note RPE each set)
PM - Home Sesh
Every :90 seconds x5 sets
300m C2 Bike
*First set @70-75% effort
*Second set @75-80% effort
*Third set @80-85% effort
*Fourth set @85-90% effort
*Fifth Set @90-95% effort
(Rest 3-4 Minutes)
x2 series (i.e. 10 total work sets)
Note:
-Hit the 300m C2 Bike, then rest in the remaining time for the 90 seconds.
-Please give me a rough estimate of what pace you were hitting at each segment as well as your total time/ rpe for each set)
+
Short aerobic cooldown, then....
2-3 x 10-20 Breaths (Rest 1-2 mins b/t sets) - relaxed inhale with a slightly forced exhale. Build slowly like a steam engine in rhythm as you go through the set. Do this upright seated (yoga position) or lying supine on the floor.
Paces:
2:00
1:45
1:40
1:35
1:25
300m was pretty easy.AM
TTT Throwdown Workout
The burn was real.
+
10-20 Minute AB @<175 watts
+
PMR:
1. While inhaling, contract one muscle group (for example your calves) for 5 seconds to 10 seconds, then exhale and suddenly release the tension in that muscle group.
2. Give yourself 10 seconds to 20 seconds to relax, and then move on to the next muscle group up the chain (for example your quads).
3, While releasing the tension, try to focus on the changes you feel when the muscle group is relaxed. Imagery may be helpful in conjunction with the release of tension, such as imagining that stressful feelings are flowing out of your body as you relax each muscle group.
4. Gradually work your way up the body contracting and relaxing muscle groups.
Optional PM Movement Work:
A1. SA Hang w/ ribs and pelvis tucked and compressed; 10-30 sec /arm, rest as needed (will progress this and add twisting/ rocking down the line)
A2. Shoulder Rok Swing; 5-10 per direction w/ light load, rest as needed (Use a training bar, end weighted PVC, bat, etc to replicate this. https://www.youtube.com/watch?v=C2va7JKjH-A) x2-3 sets
B. Accumulate 5-10 light loaded PVC shoulder flexion stretches w/ full inhale and exhale at max ROM on each rep, rest as needed (https://www.instagram.com/p/BiAhLH5jAbi/?hl=en&)
*Prior to C1/2 gently massage your jaw/ SCM muscles for 2-3 minutes, then before E gently roll our your feet with a lax ball for 2-3 minutes
C1. Assisted Cossack Squats; 4-8 alt reps taking ROM as far as you can control, rest as needed x2-3 (https://www.youtube.com/watch?v=d7AOU6NCn9U)
C2. Side Lying Adductor Pulses; 8-10 x2-3/side, rest as needed (adjust position so accorindgly, as Max shows, so it's challenging, but doable for you -https://drive.google.com/file/d/0B5mnvqU9w5XqcFVXLWJ5Vkg4Z2c/view?usp=sharing)
D. Hips; pick your favorite hip opener and get some touches here. Some recomendations would be a seated 90/90 stretch, quadriped fire hydrants or hip windmills
E. Medial Arch Strength: Lay a small hand towell on the flor and place on foot on the towel. Using your toes, scrunch the towel towards you, until you accumualte ten reps. Then use yoru toes to unscrunch the towel for another 10 reps. Repeat this 3 times - if easy put a small plate on the towel. „
Only throwdown today.
AM
**Snatch Movement Prep: include the following here - 10-15ft PVC overhead duck walks, 5 empty barbell 1&1/4th OHS x2-3 times through
A. 3-Position Snatch; 1 full complex x3-5 work sets (high hang, 1-2" above or below knee, floor. 82.5-87.5kg across)
87,5 all sets. felt snappy!
B. FS; 6-8 x2-4, rest as needed (110kg - note reps/ RPE for each set. Use the prep circuit i wrote you last cycle prior)
8, 8, 7, 7 @ 110kg
C1. Wtd. Vest S.hspu (10#); AMRAP (-2) x3 sets still no vest at 10lbs. 21-15-11 HSPU
C2. Sup WPU @21x0; 6-8 x3, rest as neeed (16kg - goal is >23 reps)
8,8,8 Reps
PM
EST Prep:
A. Diaphragm Smash - https://www.youtube.com/watch?v=C8sSUsJ-bTY
B. Power lung; 1-2 min x3 sets, rest to full recovery b/w sets
*Focus on a max inhale and exhale w/ a 'low to moderate' resistance setting. Not concerned about breath rate for today, but I want you to keep depth of inhale/ exhale equal. Make sure you lift your elbows up during the inhale; and lower them during the exhale.
*Go in this position, but w/ arms in front rack position holding the device w/ both hands (https://i.ytimg.com/vi/_dWsN49fSVY/maxresdefault.jpg)
+
3 Sets @~80% effort *keep this below your redline
1k C2 Bike
100 DU's
20 Bar Facing Buepee
10 Power Clean (135#)
Rest 3-5 min b/t sets
5:10-5:20 per sets. felt good!
+
Short aerobic cooldown, then....
2-3 x 10-20 Breaths (Rest 1-2 mins b/t sets) - relaxed inhale with a slightly forced exhale. Build slowly like a steam engine in rhythm as you go through the set. Do this upright seated (yoga position) or lying supine on the floor.EMOM for 30 Minutes:
1st - 12 Wall Ball (20#) w/ relaxed tempo
2nd - 6 TTB + 6 Burpee (jump and touch bar)
3rd- 30 sec shuttle runs (10-20m lengths distance)
4th- 7 BJO (24") + 7 HRPU AFAP
5th- 10 S2OH (115#)
6th- 300m C2 Bike @~80% effort
*WB: exhale on the way down, inhale on the way up (the opposite of what you'd do on a heavy squat)
*TTB: exhale on the concentric / as your feet hit the bar, inhale on the eccentric portion
*Burpee: you can either try exhaling on the way down/ as your chest hits the floor and then inhaling on the way up, or doing two breaths per rep. For two breaths inhale as you're going down exhale as your chest hits the ground, then inhale on the way up and exhale as you come to a full stand
*This shouldn't be challenging - this is breathing practice
+
Short aerobic cooldown, then.....
A. Crocodile Breathing - 10 breaths focusing on breathing into belly & relaxing body into floor as much as possible
B. Squshy Ball Diaphragm & Psoas Release - 2-3min each side
C. Quadruped Breathing cycling between spinal flexion (exhale) -> extension (inhale) - 10 slow / controlled cycles
D. LAX Ball T-spine Crunches - 2 passes over entire spine (again flexion (exhlae) -> extension (inhale))
E. Shin-box Rotation + breathing - 10 breaths each side (try to open deeper into rotation w/ each breath)
F. Bretzel + breathing - 10 breahts each side (try to open deeper into rotation w/ each breath - https://www.youtube.com/watch?v=-HSUEviUBAo)
Improvements in breathing. Also started ROMWOD. Your recommendations helped a lot! RPe was not too high.*Do the front rack drills from previous weeks here
*choose one: Aa or Ab
Aa. Clean: 1.1.1.1 x3-4, rest 10-20s/2m (keeping all reps within the cluster fast/ snappy. Don't push above comfort - we want to leave some room for growth here)
115kg for a set of 4 with pretty quick transitions!
Ab. Clean; choose your own adventure style based on how you feel for the day as well as what the open workout tommorow will entail - you can work on some moderate 1-3's as clusters, some techincal/ positional work, OTM work at low to mod %'s, etc. Let me know what you end up doing today. This should feel stimulative in nature/ should not be taxing.
B. DL; 8-10 smooth tng reps @slight inc over 150kg, rest 2 minutes x2-4 sets (don't push past comfort here)
160kg 3x10,10,8 although this feels super easy in the first set, fatigue sets in not too late
C. Front Rack RFESS; 8 x2-3/side, rest 90 sec (use a BB this week)
80kg Front Rack, 2 Sets
D. TGU; 20-30 Alt reps @20-24kg - slow and steady focusing on quality reps here
Done
PM at home gym
500m C2 Bike @~85% effort
12 Bar Facing Burpee (smooth pace w/ rhytmic breathing)
Rest 2 Minutes
x3 Sets
*Aim to have as small a time differential between the fastest and slowest set as possible
+
500m C2 Bike @~85% effort
100ft Sandbag Carry (150#)
Rest 2 Minutes
x3 Sets
*Aim to have as small a time differential between the fastest and slowest set as possible
+
10-20 Min easy aerobic cooldown followed by diaphragmatic breath work and movement/ mobility as needed
Had no clock a home gym so it was guesstimate.
C2 at 1:40 in both styles.Homework/ Body Maitnence: 1-2x/ week wherever you see fit.
A. Visualization sequence:
-a few minutes of relaxation breathing with your eyes closed. Focus on your breath and clear the mind (if you need assistance check out head space or calm apps)
-with your eyes closed visualize yourself working through this movement routine with intent
-Come back to focusing on your bresth/ clearing the mind
B. Full Body CARs routine; 3-5 rotations per movement/ direction
C. Feet/ Ankles/ Calves; perform a few sets/ reps of a calf raise variation, an intrinsic foot strengthen movement from your normal foot/ anklle routine, and then spend a few minutes trying to contract different parks of your feet/ toes (creating novel sensory input to the feet)
D. Hips; pick your favorite hip opener and get some touches here. Some recomendations would be a seated 90/90 stretch, quadriped fire hydrants or hip windmills
D. T-Spine; pick your favorite t-spine opener and get some touches. Recomendations would be foam rolling, your snatch mobiulity routines for the t-spine, PVC lift offs, etc
E. respose postures - spend 5-10 minutes in one of these repose postures (can mix and match as well)
-Long seated
-Bottom of a squat
-Kneeling or Seiza Sit
-Side Seated
-Half Lotus
-Seated cross legged on the ground
Donnerstag, 12. Dezember 2019
Donnerstag, 21. November 2019
Workout Log: Alex Hüsgen
Start Date: 2019-11-15
End Date: 2019-11-20
Friday November 15, 2019
Title: Gym Session
Status: completed
A) Snatch Work: Optional Snatch play if you're able to oly lift in the globo gym; choose your own adventure style based on how you feel for the day as well as what the open workout tommorow will entail - you can work on some moderate 1-3's as clusters, some techincal/ positional work, OTM work at low to mod %'s, etc. Let me know what you end up doing today. This should feel STIMULATIVE in nature/ should not be taxing.
No space.
B) Leg Press: Squat Variation (BS, FS, Leg Press, Smith Machine); 3-5 x3-5 @~80-85% effort, rest as needed (if you do leg press or smith machine work in the 8-12 rep range on focus on getting a good contraction)
5x5 BS @ 160kg. RPE 9,5 T the end.
C) Bending Exercise : (Back Ext, Good Morning, Leg Curl, RDL, etc); 8-10 x2-4/side, rest as needed
Nordic curls.
3x Max Reps (-1)
D) Horizontal Push: (DB/ BB Bench press, hor machine press variation, incline press variation, etc); 8-10 x2-3 w/ moderatley tough load, rest as needed
DB Bench 3x8-12 with 45kg.
E) Horizontal Pull : (DB Row, BB Row, Machine Row, Cable Row, etc); 10-12 w/ mod load x2-3, rest as needed
Cable row Machine.
-----
Saturday November 16, 2019
Status: completed
A) Self Directed Session: 1. Running (if you run do this as prep - https://www.youtube.com/watch?v=WIiWBJh03ow) + gymnastic based core work (hollow rocks, arch rocks, windshield wipers)
2. Intervals of running, burpee, air squat, situp, jumprope (3-5 minute intervals w/ ~20 min total volume) + gymnastic based core work
3. Gymnastic Strength (HS Holds, HS pushups, planche lean, pushup varations, pullup/ front lever if you can get access to a bar) + tri-planar lunge work & locomotion work (bear crawls, etc)
4. Cyclical work with whatever equipment they have and self directed strength with whatever you can access.
EMOM20:
20 Push-UPS
40 Air Squats
-----
Sunday November 17, 2019
REST DAY
Status: completed
-----
Monday November 18, 2019
Title: A Week
Status: completed
A) Split Jerk: build to an ~80-85% effort double (1.1 cluster) on a 12:00 clock (warmup to 135# prior. Goal is >120kg - use Talender wamrup again)
130 but a little sloppy. Split length decreased.
B) Clean: off blocks (1-2" above or below knee); 1.1.1 x3-5 sets, rest 10s b/e reps and as needed b/e sets (90-100kg across - focus on speed and getting your elbows arounds quicker)
100kg, these felt great.
C1) Power Lung: (seated in a chair or standing); 5-6 slow controlled breaths w/ a maximal depth inhale intop the diaphragm and exhale, rest 90 sec
Done
C2) Belt Squat: 15-20 x2-4 @52.5-55kg (note rpe). rest 90 sec
52,5kg. RPE was pretty high, this hurts. But it‘s supposed to I would say.
Hard to tell the exact Reps cause I hold myself on the rig to not use balance.
C3) Glute Ham Raise: @21x1; 6-10 x2-4, rest 90 sec
Done.
-----
Monday November 18, 2019
Title: PM
Status: completed
A) Positional Breathing:
10 Box Jump Overs @ 24", relaxed tempo (focus on finding a good movement pattern & breathing cadence)
10 Empty BB Power Snatch @relaxed tempo (focus on inhale down / exhale up)
10 Wallball @ relaxed tempo (inahle down / exhale up)
x2-3 Rounds
*rest as needed between movements
Done. Can I also switch breathing to exhale down, inhale up?
B) Conditoning : 2:30 C2 Bike @ progressive effort (increasing every 30sec from smooth --> fast)
...into: for time:
15 PS (75#)
15 BFB
60 DU's
4min Rest b/t sets
x2 sets
+
2:30 C2 Bike @ progressive effort (increasing every 30sec from smooth --> fast)
...into: for time:
15 BJO (24")
50ft HSW
20 WB (20#)
4min Rest b/t sets
x2 sets
Lost my times. Both rounds were smooth and unbroken. Great one! RPE was not too high. (8-8,5)
Some of my C2 numbers:
30 Min: 1:55 Pace
2k: 1:37 Pace.
-----
Tuesday November 19, 2019
Status: completed
A) Conditioning: 7 Sets @Rx'ed paces
14c AB
10 OHS (95#)
11 BFB
10 TTB
50 DU's
Rest 2:00 b/w sets
*2 sets mod-smooth pace
*2 sets moderate-hard pace
*2 sets hard, but steady, pace
*1 set hit it all out w/o quality falling apart
+
20:00 AMRAP @low effort/ low HR
21 cal AB
15 cal Row
9 cal Skierg
Again, taking times is not my strength.
Everything ub, but rest got shorter and AAB faster.
300w
350w
450w
1600w Sprint.
Burpees after OHS hurt a little. Writing times downs sucks a little so I hope its okay this way. Definitely increased my paces.
Enjoyed the AMRAP!
-----
Wednesday November 20, 2019
Status: completed
A1) Face Down Pass Through: Face down pass through + reverse with eagle grip; 6 each way; rest as needed
Done
A2) GHD Thoracic Stretch : 1min continuous; rest as needed
(Cat Stretch)
This is getting better! And feels better!
A3) Active Thoracic Spinal Extension : 6-10 contractions
Done
A4) Snatch Movement Prep: include the following here - 10-15ft PVC overhead duck walks x2 times through
+ Hip Flow! / Squat Hold, et.c
Done
B) Snatch: Choose your own adventure style based on how you feel for the day as well as what the open workout tommorow will entail - you can work on some moderate 1-3's as clusters, some techincal/ positional work, OTM work at low to mod %'s, etc. Let me know what you end up doing today. This should feel stimulative in nature/ should not be taxing.
OTM 1 Snatch, stayed at 90 and went up to 105kg. Definitely feel like my CNS or body does not like fast lifting at all..
C) Snatch Grip Deadlift: (grip between conventional and snatch position); 3-5 reps x3-5 sets rest 2-3 minutes (note reps/ load/ RPE for each set - 140kg)
145kg 4x5 RPE around 8-9 focused on form
D) Conditioning: 2 Sets @~80-85% effort
25 HSPU (10 ub to start, then 5's to finish)
10 Box Jump Overs (24")
50ft Sandbag Carry (100#)
Rest = work
+
2 Sets @~80-85% effort
20 CTB (10 ub to start, then 5's to finish)
50ft bb back rack wl (95#)
50ft Sandbag Carry (100#)
Rest = work
1:50+1:40 did 100ft Carry.
2:48+2:46
Both gymnastics nice and quick!
-----
This workout log was generated by TrueCoach, the most efficient tool for trainers to deliver workouts and train their clients online. Check us out at truecoach.co
Start Date: 2019-11-15
End Date: 2019-11-20
Friday November 15, 2019
Title: Gym Session
Status: completed
A) Snatch Work: Optional Snatch play if you're able to oly lift in the globo gym; choose your own adventure style based on how you feel for the day as well as what the open workout tommorow will entail - you can work on some moderate 1-3's as clusters, some techincal/ positional work, OTM work at low to mod %'s, etc. Let me know what you end up doing today. This should feel STIMULATIVE in nature/ should not be taxing.
No space.
B) Leg Press: Squat Variation (BS, FS, Leg Press, Smith Machine); 3-5 x3-5 @~80-85% effort, rest as needed (if you do leg press or smith machine work in the 8-12 rep range on focus on getting a good contraction)
5x5 BS @ 160kg. RPE 9,5 T the end.
C) Bending Exercise : (Back Ext, Good Morning, Leg Curl, RDL, etc); 8-10 x2-4/side, rest as needed
Nordic curls.
3x Max Reps (-1)
D) Horizontal Push: (DB/ BB Bench press, hor machine press variation, incline press variation, etc); 8-10 x2-3 w/ moderatley tough load, rest as needed
DB Bench 3x8-12 with 45kg.
E) Horizontal Pull : (DB Row, BB Row, Machine Row, Cable Row, etc); 10-12 w/ mod load x2-3, rest as needed
Cable row Machine.
-----
Saturday November 16, 2019
Status: completed
A) Self Directed Session: 1. Running (if you run do this as prep - https://www.youtube.com/watch?v=WIiWBJh03ow) + gymnastic based core work (hollow rocks, arch rocks, windshield wipers)
2. Intervals of running, burpee, air squat, situp, jumprope (3-5 minute intervals w/ ~20 min total volume) + gymnastic based core work
3. Gymnastic Strength (HS Holds, HS pushups, planche lean, pushup varations, pullup/ front lever if you can get access to a bar) + tri-planar lunge work & locomotion work (bear crawls, etc)
4. Cyclical work with whatever equipment they have and self directed strength with whatever you can access.
EMOM20:
20 Push-UPS
40 Air Squats
-----
Sunday November 17, 2019
REST DAY
Status: completed
-----
Monday November 18, 2019
Title: A Week
Status: completed
A) Split Jerk: build to an ~80-85% effort double (1.1 cluster) on a 12:00 clock (warmup to 135# prior. Goal is >120kg - use Talender wamrup again)
130 but a little sloppy. Split length decreased.
B) Clean: off blocks (1-2" above or below knee); 1.1.1 x3-5 sets, rest 10s b/e reps and as needed b/e sets (90-100kg across - focus on speed and getting your elbows arounds quicker)
100kg, these felt great.
C1) Power Lung: (seated in a chair or standing); 5-6 slow controlled breaths w/ a maximal depth inhale intop the diaphragm and exhale, rest 90 sec
Done
C2) Belt Squat: 15-20 x2-4 @52.5-55kg (note rpe). rest 90 sec
52,5kg. RPE was pretty high, this hurts. But it‘s supposed to I would say.
Hard to tell the exact Reps cause I hold myself on the rig to not use balance.
C3) Glute Ham Raise: @21x1; 6-10 x2-4, rest 90 sec
Done.
-----
Monday November 18, 2019
Title: PM
Status: completed
A) Positional Breathing:
10 Box Jump Overs @ 24", relaxed tempo (focus on finding a good movement pattern & breathing cadence)
10 Empty BB Power Snatch @relaxed tempo (focus on inhale down / exhale up)
10 Wallball @ relaxed tempo (inahle down / exhale up)
x2-3 Rounds
*rest as needed between movements
Done. Can I also switch breathing to exhale down, inhale up?
B) Conditoning : 2:30 C2 Bike @ progressive effort (increasing every 30sec from smooth --> fast)
...into: for time:
15 PS (75#)
15 BFB
60 DU's
4min Rest b/t sets
x2 sets
+
2:30 C2 Bike @ progressive effort (increasing every 30sec from smooth --> fast)
...into: for time:
15 BJO (24")
50ft HSW
20 WB (20#)
4min Rest b/t sets
x2 sets
Lost my times. Both rounds were smooth and unbroken. Great one! RPE was not too high. (8-8,5)
Some of my C2 numbers:
30 Min: 1:55 Pace
2k: 1:37 Pace.
-----
Tuesday November 19, 2019
Status: completed
A) Conditioning: 7 Sets @Rx'ed paces
14c AB
10 OHS (95#)
11 BFB
10 TTB
50 DU's
Rest 2:00 b/w sets
*2 sets mod-smooth pace
*2 sets moderate-hard pace
*2 sets hard, but steady, pace
*1 set hit it all out w/o quality falling apart
+
20:00 AMRAP @low effort/ low HR
21 cal AB
15 cal Row
9 cal Skierg
Again, taking times is not my strength.
Everything ub, but rest got shorter and AAB faster.
300w
350w
450w
1600w Sprint.
Burpees after OHS hurt a little. Writing times downs sucks a little so I hope its okay this way. Definitely increased my paces.
Enjoyed the AMRAP!
-----
Wednesday November 20, 2019
Status: completed
A1) Face Down Pass Through: Face down pass through + reverse with eagle grip; 6 each way; rest as needed
Done
A2) GHD Thoracic Stretch : 1min continuous; rest as needed
(Cat Stretch)
This is getting better! And feels better!
A3) Active Thoracic Spinal Extension : 6-10 contractions
Done
A4) Snatch Movement Prep: include the following here - 10-15ft PVC overhead duck walks x2 times through
+ Hip Flow! / Squat Hold, et.c
Done
B) Snatch: Choose your own adventure style based on how you feel for the day as well as what the open workout tommorow will entail - you can work on some moderate 1-3's as clusters, some techincal/ positional work, OTM work at low to mod %'s, etc. Let me know what you end up doing today. This should feel stimulative in nature/ should not be taxing.
OTM 1 Snatch, stayed at 90 and went up to 105kg. Definitely feel like my CNS or body does not like fast lifting at all..
C) Snatch Grip Deadlift: (grip between conventional and snatch position); 3-5 reps x3-5 sets rest 2-3 minutes (note reps/ load/ RPE for each set - 140kg)
145kg 4x5 RPE around 8-9 focused on form
D) Conditioning: 2 Sets @~80-85% effort
25 HSPU (10 ub to start, then 5's to finish)
10 Box Jump Overs (24")
50ft Sandbag Carry (100#)
Rest = work
+
2 Sets @~80-85% effort
20 CTB (10 ub to start, then 5's to finish)
50ft bb back rack wl (95#)
50ft Sandbag Carry (100#)
Rest = work
1:50+1:40 did 100ft Carry.
2:48+2:46
Both gymnastics nice and quick!
-----
This workout log was generated by TrueCoach, the most efficient tool for trainers to deliver workouts and train their clients online. Check us out at truecoach.co
Donnerstag, 14. November 2019
Next Double Week
Workout Log: Alex Hüsgen
Start Date: 2019-11-01
End Date: 2019-11-13
Friday November 1, 2019
Title: AM
Status: completed
A) Power Snatch: rest as needed (as heavy as you can w/o the legs shooting out laterally or form breaking down. ~95kg across - aim to catch the reps a bit higher this time)
4 Sets. Landed constantly at parallel height.
B) Snatch High Pull: 1.1.1 x2-3, rest as needed (85kg- note difficulty/ quaility here)
These are finally feeling right! Ability to pull High seems to be pretty weak tho.
C) Back Squat: w/ heels on ~10# plates and band around knees; 6-8 reps x2-4 sets, rest as needed (105kg - note reps/ RPE each set)
When bracing right, I am completely able to skip the plates.
Used 130kg for 8 each time. Awesome!
D1) Incline Bench Press: (20-30 degree angle); AMRAP (-2) @32kg per arm x3-4 sets, rest as needed (goal is >34 reps across sets 1-3)
Managed 36 Reps!
D2) Banded Dumbbell Row: Banded SA DB Row; 10-12 x3-4/side rest as needed (27.5-30kg+ red band - note reps here)
12/12/11 with 30kg + Band
-----
Friday November 1, 2019
Title: PM
Status: completed
A1) Ring Kip Swings : Muscle-up - 20min tech / mechanics work (use progressions from the videos below - pick and choose 2-3 drills from this list)
*https://www.instagram.com/p/BPVF-Y-FCbe/?taken-by=cfgymnastics&hl=en
*https://www.instagram.com/p/BPS2rVUlj6K/?taken-by=cfgymnastics&hl=en
*https://www.instagram.com/p/BPQhdfSl8Sj/?taken-by=cfgymnastics&hl=en
*https://www.instagram.com/p/BPNeun_F9aE/?taken-by=cfgymnastics&hl=en
*https://www.instagram.com/p/BPK_RgAF_Hg/?taken-by=cfgymnastics&hl=en
*https://www.instagram.com/p/BPJAk_SllII/?taken-by=cfgymnastics&hl=en"
Is it by purpose that most of these drills are for strict MU?
A2) Standing Muscle Up Transition Drill: Neutral Grip - Focus on initiating the hips, and then allowing the hands to rotate/slide in the rings to land with control in the bottom of the dip.This is mainly to help with your hands/chest position after the kip.
Done
B) Muscle Up: EST Prep:
1. Diaphragm Smash - https://www.youtube.com/watch?v=C8sSUsJ-bTY
2. Positional Breathing on AB; 10 deep diaphragmatic breaths sitting on the AB w/ your hands on the handles x2 sets
3. TTT Run Warmup Series - https://www.youtube.com/watch?v=WIiWBJh03ow
+
Every 3:00 for 18:00-24:00
1st - 2-3 UB BMU + 20 cal AB @80-85% effort
2nd- 2-3 UB RMU + 200m Run @80-85% effort
*on min 0:00, 6:00, etc do the BMU/ AB combo
*on min 3:00, 9:00, etc do the RMU/ Run combo
The smash + breathing helps a lot! On both rounds 3 RMU/BMU. Felt good! Workout was harder than thought, but managable
-----
Saturday November 2, 2019
Status: completed
A) Conditioning: 14:00 AMRAP:
18 WB (20#)
14 Bar Facing Burpee
10 DL (225#)
60 DU's
4 Rounds + 10 BF
B) Assault Bike: (Optional)
1:00 AB @175-200 watts
Rest 1 Minute
1:00 AB @225-250 watts
Rest 1 Minute
.....cont until Peak HR at the end of each set stops rising from the previous set or until you hit an ~8.5-9/10 RPE
(no rest after last effort, then.....)
10:00-20:00 AB @175-200 watts
C) Optional: A1. KB side press; 8-10 x2-3/side, rest upto 90 sec
A2. Dual Rope Hang; 20-30 sec x2-3 , rest upto 90 sec
A3. Side Chain Opener; 8-10 x2-3/side, rest upto 90 sec (50kg or slightly heavier)
A4. COS Reverse Fly; 15-20 x2-3, rest upto 90 sec (mod-smooth
2 Pood. Rope Hang in top position? Liked it that way!
-----
Monday November 4, 2019
Title: A Week
Status: completed
A) Prep: If you need to warmup your front rack position i'd do the following two drills before Pt A.
-Banded Front Rack Opener; 5-6/side x2, rest as needed (https://www.youtube.com/watch?v=FxFpZLNTt5A)
-High Elbow FS w/ empty bar; 3-5 x2-3, rest as needed (https://www.youtube.com/watch?v=FxFpZLNTt5A)
B) Clean: ff blocks (1-2" above or below knee); 1.1.1 x3-5 sets, rest 10s b/e reps and as needed b/e sets (building across sets. Final set = mod-heavy for the day)
90-100-110-115
Uncomfortable position for me. Elbows too slow
C) Split Jerk: build to an ~80-85% effort double (1.1 cluster) on a 12:00 clock (warmup to 135# prior)
120kg. Front Rack from Talender is gold!
D1) Power Lung: (seated in a chair or standing); 5-6 slow controlled breaths w/ a maximal depth inhale intop the diaphragm and exhale, rest 90 sec
Dene.
D2) Belt Squat: @21x1; 10-12 x2-4 @mod-smooth load. rest 90 sec
Slow Tempo doesnt work that well here. Did 50kg for 20-18-17 Reps TnG without full extension which works wonders
D3) Glute Ham Raise: @21x1; 6-10 x2-4, rest 90 sec
9,8,7 (only negatives)
E) Positional Breathing: (this is meant to be DELIBERATE practice / technical work, NOT a hard metcon)
10 Empty BB Thrusters @ relaxed tempo (inahale down / exhale up)
10 Burpee Box Jump Overs @ 24", relaxed tempo (focus on finding a good movement pattern & breathing cadence)
10 Empty BB Power Snatch @relaxed tempo (focus on inhale down / exhale up)
10 Wallball @ relaxed tempo (inahle down / exhale up)
x3 Rounds
*rest as needed between movements, if everything feels good, build to 95# progressively by round on ps/ thruster
This felt good. Did not time. 20-30-40kg
Burpee BJ felt heavy.
F) Row: Every 90 seconds
:45 Row @2:00/500m
*Rest in the remaining time
*Every set the pace drops by 4-5 seconds/500m from the previous set until HR drops rising from set to set or until you hit a ~8.5/10 RPE.
(then......)
step back 5 sec/500m from your finishing pace above and hold that until youre rpe hits a 9/10, then finish off the session with a 10-20 min easy AB
Also, rower is complete shit. Subbed C2 Bike up to 1:35 then 1:40 pace for a little over 2k. Sorry but that's what I said in my e-mail. The gym is expensive and I still have to compromise a lot of things.
-----
Tuesday November 5, 2019
Status: completed
A) Conditioning: 7 Sets @Rx'ed paces
10 Thruster (95#)
11 BFB
12 CTB Pullups
13c AB
50ft Sandbag Carry (100#)
Rest 2:00 b/w sets
*2 sets mod-smooth pace
*2 sets moderate-hard pace
*2 sets hard, but steady, pace
*1 set hit it all out w/o quality falling apart
Got faster but writing down times ist just a pain in the ass :D
Round 5-6-7 C2B unbroken, Bike was 300-400-450-> 500
Had to use a 150lbs SB
B) Aerobic: 1:00 AB
1:00 Ski
1:00 Row
x5-10 sets @low effort/ low HR
30 Mins, aimed for 12 Cals per round.
-----
Wednesday November 6, 2019
Status: completed
A1) Face Down Pass Through: Face down pass through + reverse with eagle grip; 6 each way; rest as needed
A2) GHD Thoracic Stretch : 1min continuous; rest as needed
(Cat Stretch)
A3) Active Thoracic Spinal Extension : 6-10 contractions
A4) Snatch Movement Prep: include the following here - 10-15ft PVC overhead duck walks x2 times through
+ Hip Flow! / Squat Hold, et.c
B) Snatch: choose your own adventure style based on how you feel for the day as well as what the open workout tommorow will entail - you can work on some moderate 1-3's as clusters, some techincal/ positional work, OTM work at low to mod %'s, etc. Let me know what you end up doing today. This should feel stimulative in nature/ should not be taxing.
Did 10-8-6-4-2 Power Snatch for load.
70-70-75-80-90kg
C) Snatch Grip Deadlift: Modified Snatch Deadlift (grip between conventional and snatch position); 3-5 reps x3-5 sets rest 2-3 minutes (note reps/ load/ RPE for each set - moderate challenge)
Like that one more! Doesn’t scrap my balls.
4x5 140kg
D) Conditioning: 2 Sets @~80-85% effort
20 HSPU (10 ub to start, then 5's to finish)
10 Box Jump Overs (24")
50ft bb front rack wl (95#)
Rest = work
+
2 Sets @~80-85% effort
30 TTB (15 ub to start, then 5's to finish)
50 Double-unders
50ft bb bar rack wl (95#)
Rest = work
2:24 - 2:25
2:58-2:59 Suppose that was back rack lunges?
-----
Thursday November 7, 2019
REST DAY
Status: completed
-----
Friday November 8, 2019
Title: AM
Status: completed
A1) Clean Pull: 1.1.1 x3-5, rest 10-20 sec/ 90 sec (115-120kg)
120kg
Still lack the pull and shrug a little. Don’t know why.
A2) Power Clean: TnG Hang Cleans; 2-3 reps every 2:00 for 10:00, rest 2-3 minutes (building across sets. Final set = mod-heavy for the day. use the setup from zack tellander you sent me)
70-90-100-110-120 (only 2 reps)
Might stay at 110 or lighter next time.
B) Back Squat: Every 3:00 for 12:00-15:00
2-3 Back Squat @31x1 (control it down, pause, then reverse the weight and explode up. Keep it in the ~60-70% effort range and focus on speed/ power)
10-12 UB WB AFAP (20# - max concentric velocity)
110 for 4 Sets. Last got slow, first three were really snappy. Good weight. Had to do jumping air squats here which worked pretty well.
C) Close Grip Bench Press: @20x1; 6x3, rest 90 sec (110/105/100kg per set - note rpe for each)
110 RPE today (Long day, it’s 8PM)
D) Single Arm Dumbbell Row IT : @21x1; 6x3/arm, rest 90 sec b/w sides (heavy)
60kg - more like a Chinese row.
-----
Friday November 8, 2019
Title: PM
Status: completed
A) Row: Progressive Threshold Rowing:
Row - 200m @2:10-2:15/500m
Row - 200m @2:00-2:05/500m
Row - 200m @1:50-1:55/500m
Row - 200m @1:40-1:45/500m
100ft Sandbag Carry (150#)
Rest 3-4min
x3-4 sets
+
Short aerobic cooldown, then....
2-3 x 10-20 Breaths (Rest 1-2 mins b/t sets) - relaxed inhale with a slightly forced exhale. Build slowly like a steam engine in rhythm as you go through the set. Do this upright seated (yoga position) or lying supine on the floor.
Rower still useless. Subbed the C2 Bike. SB Carry was rough.
-----
Saturday November 9, 2019
Status: completed
A) Conditioning: For Time:
20 BJ (24")
15 PS (95#)
20 BJ (24")
10 PS (115#)
20 BJ (24")
5 PS (135#)
60 BFB
Stated with PS by mistake. BJ step down. Lack of ankle dorsiflexion hinders me on those jumps.
09:08. Breathing on burpees was quite good! Still hurt.
B) Assault Bike: 10-20 Minute AB @<175 watts
C) PMR: 1. While inhaling, contract one muscle group (for example your calves) for 5 seconds to 10 seconds, then exhale and suddenly release the tension in that muscle group.
2. Give yourself 10 seconds to 20 seconds to relax, and then move on to the next muscle group up the chain (for example your quads).
3, While releasing the tension, try to focus on the changes you feel when the muscle group is relaxed. Imagery may be helpful in conjunction with the release of tension, such as imagining that stressful feelings are flowing out of your body as you relax each muscle group.
4. Gradually work your way up the body contracting and relaxing muscle groups.
Done. Good one!
-----
Saturday November 9, 2019
Title: PM
Status: completed
A) Optional: A1. SA Hang w/ ribs and pelvis tucked and compressed; 10-30 sec /arm, rest as needed (will progress this and add twisting/ rocking down the line)
A2. Shoulder Rok Swing; 5-10 per direction w/ light load, rest as needed (Use a training bar, end weighted PVC, bat, etc to replicate this. https://www.youtube.com/watch?v=C2va7JKjH-A) x2-3 sets
B. Accumulate 5-10 light loaded PVC shoulder flexion stretches w/ full inhale and exhale at max ROM on each rep, rest as needed (https://www.instagram.com/p/BiAhLH5jAbi/?hl=en&)
*Prior to C1/2 gently massage your jaw/ SCM muscles for 2-3 minutes, then before E gently roll our your feet with a lax ball for 2-3 minutes
C1. Assisted Cossack Squats; 4-8 alt reps taking ROM as far as you can control, rest as needed x2-3 (https://www.youtube.com/watch?v=d7AOU6NCn9U)
C2. Side Lying Adductor Pulses; 8-10 x2-3/side, rest as needed (adjust position so accorindgly, as Max shows, so it's challenging, but doable for you -https://drive.google.com/file/d/0B5mnvqU9w5XqcFVXLWJ5Vkg4Z2c/view?usp=sharing)
D. Hips; pick your favorite hip opener and get some touches here. Some recomendations would be a seated 90/90 stretch, quadriped fire hydrants or hip windmills
E. Medial Arch Strength: Lay a small hand towell on the flor and place on foot on the towel. Using your toes, scrunch the towel towards you, until you accumualte ten reps. Then use yoru toes to unscrunch the towel for another 10 reps. Repeat this 3 times - if easy put a small plate on the towel. "
Did Active Hang (this one is gold for my shoulders) + weighted Cossack Squats + Donkey Calf Raises. (Not too much time, lots to do on this day)
-----
Sunday November 10, 2019
REST DAY
Status: completed
-----
Monday November 11, 2019
Title: B Week
Status: completed
A) Dynamic Shoulder Movement : 1-2 Sets, Reps nach Gefühl Mini Band Lift offs (geht auch ohne Band), Banded external Rotation, ggf. ground supported, Floor oder Wall-Slides, Facedown Behind the Neck PVC Press, ggf. weighted, Single Arm Downward Dog + Reach, External Rotation End-Range Hold https://www.instagram.com/p/BaKI9ihHtMc/?taken-by=strengthcoachtherapy
Done
B) 3 Position Snatch : **Snatch Movement Prep: include the following here - 10-15ft PVC overhead duck walks, 5 empty barbell 1&1/4th OHS x2-3 times through
build to a tough complex in no more than 5 work sets (high hang, 1-2" above or below knee, floor)
High hang is my worst position by far.
60-70-80-85-90
So I am happy with this! Those complexes help me a lot!
C) Front Squat: A. Barbell Front Rack Opener
B. Negative Strict Press w/ Straps - Negative with ER
C1. ~20 sec front rack hold w/ mod-load, rest as needed x1-2
C2. 20-40 sec RKC plank, rest as needed x1-2
C3. 10-15 Frog pumps, rest as needed x1-2
C4. 10-15 stability ball leg curl @2020, rest as needed x1-2
6-8 x2-4, rest as needed (mod-smooth- note reps/ RPE for each set. Use the prep circuit i wrote you last cycle prior)
3x6 110kg
Lots of work to do. FR felt good.
D1) Strict Handstand Push-up: Wtd. Vest S.hspu (10#); AMRAP (-2) x3 sets
15 Reps, no vest.
Still... man! Awesome!
14
13
D2) Strict Supinated Pull-up: @21x0; 6-8 x3, rest as neeed (16kg - goal is >21 reps)
8-8-7
E) Conditioning: :EST Prep:
A. Diaphragm Smash - https://www.youtube.com/watch?v=C8sSUsJ-bTY
B. Power lung; 1-2 min x3 sets, rest to full recovery b/w sets
*Focus on a max inhale and exhale w/ a 'low to moderate' resistance setting. Not concerned about breath rate for today, but I want you to keep depth of inhale/ exhale equal. Make sure you lift your elbows up during the inhale; and lower them during the exhale.
*Go in this position, but w/ arms in front rack position holding the device w/ both hands (https://i.ytimg.com/vi/_dWsN49fSVY/maxresdefault.jpg)
+
3 Sets @~80% effort *keep this below your redline
750m Skierg
50 DU's
1 Mile AB
50 DU's
750m Row
Rest 3-5 min b/t sets
+
Short aerobic cooldown, then....
2-3 x 10-20 Breaths (Rest 1-2 mins b/t sets) - relaxed inhale with a slightly forced exhale. Build slowly like a steam engine in rhythm as you go through the set. Do this upright seated (yoga position) or lying supine on the floor.
Ski around 1:50
DU unbroken
Bike around 350-390
DU unbroken
Rower sucks. Ran 400 on Threadmill at a 2 Min Pace
Constantly over the 3 rounds.
-----
Tuesday November 12, 2019
Status: completed
A) Conditioning: 2-3 Sets @~85% effort
20 cal AB @400-425 watts
8 UB PC (135#)
20 WB (20#) w/ max concentric velocity
60 DU's (aim for 1-2 sets)
Rest 3 Minutes b/w sets
+
2-3 Sets @~85% effort
20 cal AB @400-425 watts
8 OHS AFAP (135#)
20 TTB AFAP
60 DU's (aim for 1-2 sets)
Rest 3 Minutes b/w sets
Pretty exactly 3 min per round. Doing the exercises AFAP makes them significantly harder.
B) Post Workout: Short aerobic cooldown, then.....
A. Crocodile Breathing - 10 breaths focusing on breathing into belly & relaxing body into floor as much as possible
B. Squshy Ball Diaphragm & Psoas Release - 2-3min each side
C. Quadruped Breathing cycling between spinal flexion (exhale) -> extension (inhale) - 10 slow / controlled cycles
D. LAX Ball T-spine Crunches - 2 passes over entire spine (again flexion (exhlae) -> extension (inhale))
E. Shin-box Rotation + breathing - 10 breaths each side (try to open deeper into rotation w/ each breath)
F. Bretzel + breathing - 10 breahts each side (try to open deeper into rotation w/ each breath - https://www.youtube.com/watch?v=-HSUEviUBAo)
These are great!
-----
Wednesday November 13, 2019
Status: completed
A) Clean: Aa. Clean: 1.1.1.1.1 x3-4, rest 10-20s/2m (112.5kg while keeping all reps within the cluster fast/ snappy. Don't push above comfort - we want to leave some room for growth here)
Ab. Clean; choose your own adventure style based on how you feel for the day as well as what the open workout tommorow will entail - you can work on some moderate 1-3's as clusters, some techincal/ positional work, OTM work at low to mod %'s, etc. Let me know what you end up doing today. This should feel stimulative in nature/ should not be taxing.
112,5kg - felt awesome! When not using a hook grip, I am able to keep my arms relaxed and straight. Any ideas on this?
B) Deadlift: 8-10 smooth tng reps @150kg, rest 2 minutes x2-4 sets (don't push past comfort here)
3x10 with 150kg, felt good today.
C) Rear Foot Elevated Split Squat: 8 x2-3/side, rest 90 sec
2x40kg DBs, 10+9 Reps/ Leg - Awesome
D) Movement Work: Every 2:00 for 32:00 (4 rotations through)
1st - 6 alt TGU @mod-smooth load
2nd - 10 MB Slams (20-30#)
3rd - 50f sangbag carry (mod-smooth)
4th - 50f SA FC/arm @mod-smooth load
*AB @low intensity in remaining time for each
This looked great on paper, but the TGU took me around 2. Mins each time. Still a good one. Looking for another Met-Con on future Wednesdays.
-----
This workout log was generated by TrueCoach, the most efficient tool for trainers to deliver workouts and train their clients online. Check us out at truecoach.co
Start Date: 2019-11-01
End Date: 2019-11-13
Friday November 1, 2019
Title: AM
Status: completed
A) Power Snatch: rest as needed (as heavy as you can w/o the legs shooting out laterally or form breaking down. ~95kg across - aim to catch the reps a bit higher this time)
4 Sets. Landed constantly at parallel height.
B) Snatch High Pull: 1.1.1 x2-3, rest as needed (85kg- note difficulty/ quaility here)
These are finally feeling right! Ability to pull High seems to be pretty weak tho.
C) Back Squat: w/ heels on ~10# plates and band around knees; 6-8 reps x2-4 sets, rest as needed (105kg - note reps/ RPE each set)
When bracing right, I am completely able to skip the plates.
Used 130kg for 8 each time. Awesome!
D1) Incline Bench Press: (20-30 degree angle); AMRAP (-2) @32kg per arm x3-4 sets, rest as needed (goal is >34 reps across sets 1-3)
Managed 36 Reps!
D2) Banded Dumbbell Row: Banded SA DB Row; 10-12 x3-4/side rest as needed (27.5-30kg+ red band - note reps here)
12/12/11 with 30kg + Band
-----
Friday November 1, 2019
Title: PM
Status: completed
A1) Ring Kip Swings : Muscle-up - 20min tech / mechanics work (use progressions from the videos below - pick and choose 2-3 drills from this list)
*https://www.instagram.com/p/BPVF-Y-FCbe/?taken-by=cfgymnastics&hl=en
*https://www.instagram.com/p/BPS2rVUlj6K/?taken-by=cfgymnastics&hl=en
*https://www.instagram.com/p/BPQhdfSl8Sj/?taken-by=cfgymnastics&hl=en
*https://www.instagram.com/p/BPNeun_F9aE/?taken-by=cfgymnastics&hl=en
*https://www.instagram.com/p/BPK_RgAF_Hg/?taken-by=cfgymnastics&hl=en
*https://www.instagram.com/p/BPJAk_SllII/?taken-by=cfgymnastics&hl=en"
Is it by purpose that most of these drills are for strict MU?
A2) Standing Muscle Up Transition Drill: Neutral Grip - Focus on initiating the hips, and then allowing the hands to rotate/slide in the rings to land with control in the bottom of the dip.This is mainly to help with your hands/chest position after the kip.
Done
B) Muscle Up: EST Prep:
1. Diaphragm Smash - https://www.youtube.com/watch?v=C8sSUsJ-bTY
2. Positional Breathing on AB; 10 deep diaphragmatic breaths sitting on the AB w/ your hands on the handles x2 sets
3. TTT Run Warmup Series - https://www.youtube.com/watch?v=WIiWBJh03ow
+
Every 3:00 for 18:00-24:00
1st - 2-3 UB BMU + 20 cal AB @80-85% effort
2nd- 2-3 UB RMU + 200m Run @80-85% effort
*on min 0:00, 6:00, etc do the BMU/ AB combo
*on min 3:00, 9:00, etc do the RMU/ Run combo
The smash + breathing helps a lot! On both rounds 3 RMU/BMU. Felt good! Workout was harder than thought, but managable
-----
Saturday November 2, 2019
Status: completed
A) Conditioning: 14:00 AMRAP:
18 WB (20#)
14 Bar Facing Burpee
10 DL (225#)
60 DU's
4 Rounds + 10 BF
B) Assault Bike: (Optional)
1:00 AB @175-200 watts
Rest 1 Minute
1:00 AB @225-250 watts
Rest 1 Minute
.....cont until Peak HR at the end of each set stops rising from the previous set or until you hit an ~8.5-9/10 RPE
(no rest after last effort, then.....)
10:00-20:00 AB @175-200 watts
C) Optional: A1. KB side press; 8-10 x2-3/side, rest upto 90 sec
A2. Dual Rope Hang; 20-30 sec x2-3 , rest upto 90 sec
A3. Side Chain Opener; 8-10 x2-3/side, rest upto 90 sec (50kg or slightly heavier)
A4. COS Reverse Fly; 15-20 x2-3, rest upto 90 sec (mod-smooth
2 Pood. Rope Hang in top position? Liked it that way!
-----
Monday November 4, 2019
Title: A Week
Status: completed
A) Prep: If you need to warmup your front rack position i'd do the following two drills before Pt A.
-Banded Front Rack Opener; 5-6/side x2, rest as needed (https://www.youtube.com/watch?v=FxFpZLNTt5A)
-High Elbow FS w/ empty bar; 3-5 x2-3, rest as needed (https://www.youtube.com/watch?v=FxFpZLNTt5A)
B) Clean: ff blocks (1-2" above or below knee); 1.1.1 x3-5 sets, rest 10s b/e reps and as needed b/e sets (building across sets. Final set = mod-heavy for the day)
90-100-110-115
Uncomfortable position for me. Elbows too slow
C) Split Jerk: build to an ~80-85% effort double (1.1 cluster) on a 12:00 clock (warmup to 135# prior)
120kg. Front Rack from Talender is gold!
D1) Power Lung: (seated in a chair or standing); 5-6 slow controlled breaths w/ a maximal depth inhale intop the diaphragm and exhale, rest 90 sec
Dene.
D2) Belt Squat: @21x1; 10-12 x2-4 @mod-smooth load. rest 90 sec
Slow Tempo doesnt work that well here. Did 50kg for 20-18-17 Reps TnG without full extension which works wonders
D3) Glute Ham Raise: @21x1; 6-10 x2-4, rest 90 sec
9,8,7 (only negatives)
E) Positional Breathing: (this is meant to be DELIBERATE practice / technical work, NOT a hard metcon)
10 Empty BB Thrusters @ relaxed tempo (inahale down / exhale up)
10 Burpee Box Jump Overs @ 24", relaxed tempo (focus on finding a good movement pattern & breathing cadence)
10 Empty BB Power Snatch @relaxed tempo (focus on inhale down / exhale up)
10 Wallball @ relaxed tempo (inahle down / exhale up)
x3 Rounds
*rest as needed between movements, if everything feels good, build to 95# progressively by round on ps/ thruster
This felt good. Did not time. 20-30-40kg
Burpee BJ felt heavy.
F) Row: Every 90 seconds
:45 Row @2:00/500m
*Rest in the remaining time
*Every set the pace drops by 4-5 seconds/500m from the previous set until HR drops rising from set to set or until you hit a ~8.5/10 RPE.
(then......)
step back 5 sec/500m from your finishing pace above and hold that until youre rpe hits a 9/10, then finish off the session with a 10-20 min easy AB
Also, rower is complete shit. Subbed C2 Bike up to 1:35 then 1:40 pace for a little over 2k. Sorry but that's what I said in my e-mail. The gym is expensive and I still have to compromise a lot of things.
-----
Tuesday November 5, 2019
Status: completed
A) Conditioning: 7 Sets @Rx'ed paces
10 Thruster (95#)
11 BFB
12 CTB Pullups
13c AB
50ft Sandbag Carry (100#)
Rest 2:00 b/w sets
*2 sets mod-smooth pace
*2 sets moderate-hard pace
*2 sets hard, but steady, pace
*1 set hit it all out w/o quality falling apart
Got faster but writing down times ist just a pain in the ass :D
Round 5-6-7 C2B unbroken, Bike was 300-400-450-> 500
Had to use a 150lbs SB
B) Aerobic: 1:00 AB
1:00 Ski
1:00 Row
x5-10 sets @low effort/ low HR
30 Mins, aimed for 12 Cals per round.
-----
Wednesday November 6, 2019
Status: completed
A1) Face Down Pass Through: Face down pass through + reverse with eagle grip; 6 each way; rest as needed
A2) GHD Thoracic Stretch : 1min continuous; rest as needed
(Cat Stretch)
A3) Active Thoracic Spinal Extension : 6-10 contractions
A4) Snatch Movement Prep: include the following here - 10-15ft PVC overhead duck walks x2 times through
+ Hip Flow! / Squat Hold, et.c
B) Snatch: choose your own adventure style based on how you feel for the day as well as what the open workout tommorow will entail - you can work on some moderate 1-3's as clusters, some techincal/ positional work, OTM work at low to mod %'s, etc. Let me know what you end up doing today. This should feel stimulative in nature/ should not be taxing.
Did 10-8-6-4-2 Power Snatch for load.
70-70-75-80-90kg
C) Snatch Grip Deadlift: Modified Snatch Deadlift (grip between conventional and snatch position); 3-5 reps x3-5 sets rest 2-3 minutes (note reps/ load/ RPE for each set - moderate challenge)
Like that one more! Doesn’t scrap my balls.
4x5 140kg
D) Conditioning: 2 Sets @~80-85% effort
20 HSPU (10 ub to start, then 5's to finish)
10 Box Jump Overs (24")
50ft bb front rack wl (95#)
Rest = work
+
2 Sets @~80-85% effort
30 TTB (15 ub to start, then 5's to finish)
50 Double-unders
50ft bb bar rack wl (95#)
Rest = work
2:24 - 2:25
2:58-2:59 Suppose that was back rack lunges?
-----
Thursday November 7, 2019
REST DAY
Status: completed
-----
Friday November 8, 2019
Title: AM
Status: completed
A1) Clean Pull: 1.1.1 x3-5, rest 10-20 sec/ 90 sec (115-120kg)
120kg
Still lack the pull and shrug a little. Don’t know why.
A2) Power Clean: TnG Hang Cleans; 2-3 reps every 2:00 for 10:00, rest 2-3 minutes (building across sets. Final set = mod-heavy for the day. use the setup from zack tellander you sent me)
70-90-100-110-120 (only 2 reps)
Might stay at 110 or lighter next time.
B) Back Squat: Every 3:00 for 12:00-15:00
2-3 Back Squat @31x1 (control it down, pause, then reverse the weight and explode up. Keep it in the ~60-70% effort range and focus on speed/ power)
10-12 UB WB AFAP (20# - max concentric velocity)
110 for 4 Sets. Last got slow, first three were really snappy. Good weight. Had to do jumping air squats here which worked pretty well.
C) Close Grip Bench Press: @20x1; 6x3, rest 90 sec (110/105/100kg per set - note rpe for each)
110 RPE today (Long day, it’s 8PM)
D) Single Arm Dumbbell Row IT : @21x1; 6x3/arm, rest 90 sec b/w sides (heavy)
60kg - more like a Chinese row.
-----
Friday November 8, 2019
Title: PM
Status: completed
A) Row: Progressive Threshold Rowing:
Row - 200m @2:10-2:15/500m
Row - 200m @2:00-2:05/500m
Row - 200m @1:50-1:55/500m
Row - 200m @1:40-1:45/500m
100ft Sandbag Carry (150#)
Rest 3-4min
x3-4 sets
+
Short aerobic cooldown, then....
2-3 x 10-20 Breaths (Rest 1-2 mins b/t sets) - relaxed inhale with a slightly forced exhale. Build slowly like a steam engine in rhythm as you go through the set. Do this upright seated (yoga position) or lying supine on the floor.
Rower still useless. Subbed the C2 Bike. SB Carry was rough.
-----
Saturday November 9, 2019
Status: completed
A) Conditioning: For Time:
20 BJ (24")
15 PS (95#)
20 BJ (24")
10 PS (115#)
20 BJ (24")
5 PS (135#)
60 BFB
Stated with PS by mistake. BJ step down. Lack of ankle dorsiflexion hinders me on those jumps.
09:08. Breathing on burpees was quite good! Still hurt.
B) Assault Bike: 10-20 Minute AB @<175 watts
C) PMR: 1. While inhaling, contract one muscle group (for example your calves) for 5 seconds to 10 seconds, then exhale and suddenly release the tension in that muscle group.
2. Give yourself 10 seconds to 20 seconds to relax, and then move on to the next muscle group up the chain (for example your quads).
3, While releasing the tension, try to focus on the changes you feel when the muscle group is relaxed. Imagery may be helpful in conjunction with the release of tension, such as imagining that stressful feelings are flowing out of your body as you relax each muscle group.
4. Gradually work your way up the body contracting and relaxing muscle groups.
Done. Good one!
-----
Saturday November 9, 2019
Title: PM
Status: completed
A) Optional: A1. SA Hang w/ ribs and pelvis tucked and compressed; 10-30 sec /arm, rest as needed (will progress this and add twisting/ rocking down the line)
A2. Shoulder Rok Swing; 5-10 per direction w/ light load, rest as needed (Use a training bar, end weighted PVC, bat, etc to replicate this. https://www.youtube.com/watch?v=C2va7JKjH-A) x2-3 sets
B. Accumulate 5-10 light loaded PVC shoulder flexion stretches w/ full inhale and exhale at max ROM on each rep, rest as needed (https://www.instagram.com/p/BiAhLH5jAbi/?hl=en&)
*Prior to C1/2 gently massage your jaw/ SCM muscles for 2-3 minutes, then before E gently roll our your feet with a lax ball for 2-3 minutes
C1. Assisted Cossack Squats; 4-8 alt reps taking ROM as far as you can control, rest as needed x2-3 (https://www.youtube.com/watch?v=d7AOU6NCn9U)
C2. Side Lying Adductor Pulses; 8-10 x2-3/side, rest as needed (adjust position so accorindgly, as Max shows, so it's challenging, but doable for you -https://drive.google.com/file/d/0B5mnvqU9w5XqcFVXLWJ5Vkg4Z2c/view?usp=sharing)
D. Hips; pick your favorite hip opener and get some touches here. Some recomendations would be a seated 90/90 stretch, quadriped fire hydrants or hip windmills
E. Medial Arch Strength: Lay a small hand towell on the flor and place on foot on the towel. Using your toes, scrunch the towel towards you, until you accumualte ten reps. Then use yoru toes to unscrunch the towel for another 10 reps. Repeat this 3 times - if easy put a small plate on the towel. "
Did Active Hang (this one is gold for my shoulders) + weighted Cossack Squats + Donkey Calf Raises. (Not too much time, lots to do on this day)
-----
Sunday November 10, 2019
REST DAY
Status: completed
-----
Monday November 11, 2019
Title: B Week
Status: completed
A) Dynamic Shoulder Movement : 1-2 Sets, Reps nach Gefühl Mini Band Lift offs (geht auch ohne Band), Banded external Rotation, ggf. ground supported, Floor oder Wall-Slides, Facedown Behind the Neck PVC Press, ggf. weighted, Single Arm Downward Dog + Reach, External Rotation End-Range Hold https://www.instagram.com/p/BaKI9ihHtMc/?taken-by=strengthcoachtherapy
Done
B) 3 Position Snatch : **Snatch Movement Prep: include the following here - 10-15ft PVC overhead duck walks, 5 empty barbell 1&1/4th OHS x2-3 times through
build to a tough complex in no more than 5 work sets (high hang, 1-2" above or below knee, floor)
High hang is my worst position by far.
60-70-80-85-90
So I am happy with this! Those complexes help me a lot!
C) Front Squat: A. Barbell Front Rack Opener
B. Negative Strict Press w/ Straps - Negative with ER
C1. ~20 sec front rack hold w/ mod-load, rest as needed x1-2
C2. 20-40 sec RKC plank, rest as needed x1-2
C3. 10-15 Frog pumps, rest as needed x1-2
C4. 10-15 stability ball leg curl @2020, rest as needed x1-2
6-8 x2-4, rest as needed (mod-smooth- note reps/ RPE for each set. Use the prep circuit i wrote you last cycle prior)
3x6 110kg
Lots of work to do. FR felt good.
D1) Strict Handstand Push-up: Wtd. Vest S.hspu (10#); AMRAP (-2) x3 sets
15 Reps, no vest.
Still... man! Awesome!
14
13
D2) Strict Supinated Pull-up: @21x0; 6-8 x3, rest as neeed (16kg - goal is >21 reps)
8-8-7
E) Conditioning: :EST Prep:
A. Diaphragm Smash - https://www.youtube.com/watch?v=C8sSUsJ-bTY
B. Power lung; 1-2 min x3 sets, rest to full recovery b/w sets
*Focus on a max inhale and exhale w/ a 'low to moderate' resistance setting. Not concerned about breath rate for today, but I want you to keep depth of inhale/ exhale equal. Make sure you lift your elbows up during the inhale; and lower them during the exhale.
*Go in this position, but w/ arms in front rack position holding the device w/ both hands (https://i.ytimg.com/vi/_dWsN49fSVY/maxresdefault.jpg)
+
3 Sets @~80% effort *keep this below your redline
750m Skierg
50 DU's
1 Mile AB
50 DU's
750m Row
Rest 3-5 min b/t sets
+
Short aerobic cooldown, then....
2-3 x 10-20 Breaths (Rest 1-2 mins b/t sets) - relaxed inhale with a slightly forced exhale. Build slowly like a steam engine in rhythm as you go through the set. Do this upright seated (yoga position) or lying supine on the floor.
Ski around 1:50
DU unbroken
Bike around 350-390
DU unbroken
Rower sucks. Ran 400 on Threadmill at a 2 Min Pace
Constantly over the 3 rounds.
-----
Tuesday November 12, 2019
Status: completed
A) Conditioning: 2-3 Sets @~85% effort
20 cal AB @400-425 watts
8 UB PC (135#)
20 WB (20#) w/ max concentric velocity
60 DU's (aim for 1-2 sets)
Rest 3 Minutes b/w sets
+
2-3 Sets @~85% effort
20 cal AB @400-425 watts
8 OHS AFAP (135#)
20 TTB AFAP
60 DU's (aim for 1-2 sets)
Rest 3 Minutes b/w sets
Pretty exactly 3 min per round. Doing the exercises AFAP makes them significantly harder.
B) Post Workout: Short aerobic cooldown, then.....
A. Crocodile Breathing - 10 breaths focusing on breathing into belly & relaxing body into floor as much as possible
B. Squshy Ball Diaphragm & Psoas Release - 2-3min each side
C. Quadruped Breathing cycling between spinal flexion (exhale) -> extension (inhale) - 10 slow / controlled cycles
D. LAX Ball T-spine Crunches - 2 passes over entire spine (again flexion (exhlae) -> extension (inhale))
E. Shin-box Rotation + breathing - 10 breaths each side (try to open deeper into rotation w/ each breath)
F. Bretzel + breathing - 10 breahts each side (try to open deeper into rotation w/ each breath - https://www.youtube.com/watch?v=-HSUEviUBAo)
These are great!
-----
Wednesday November 13, 2019
Status: completed
A) Clean: Aa. Clean: 1.1.1.1.1 x3-4, rest 10-20s/2m (112.5kg while keeping all reps within the cluster fast/ snappy. Don't push above comfort - we want to leave some room for growth here)
Ab. Clean; choose your own adventure style based on how you feel for the day as well as what the open workout tommorow will entail - you can work on some moderate 1-3's as clusters, some techincal/ positional work, OTM work at low to mod %'s, etc. Let me know what you end up doing today. This should feel stimulative in nature/ should not be taxing.
112,5kg - felt awesome! When not using a hook grip, I am able to keep my arms relaxed and straight. Any ideas on this?
B) Deadlift: 8-10 smooth tng reps @150kg, rest 2 minutes x2-4 sets (don't push past comfort here)
3x10 with 150kg, felt good today.
C) Rear Foot Elevated Split Squat: 8 x2-3/side, rest 90 sec
2x40kg DBs, 10+9 Reps/ Leg - Awesome
D) Movement Work: Every 2:00 for 32:00 (4 rotations through)
1st - 6 alt TGU @mod-smooth load
2nd - 10 MB Slams (20-30#)
3rd - 50f sangbag carry (mod-smooth)
4th - 50f SA FC/arm @mod-smooth load
*AB @low intensity in remaining time for each
This looked great on paper, but the TGU took me around 2. Mins each time. Still a good one. Looking for another Met-Con on future Wednesdays.
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Donnerstag, 31. Oktober 2019
Double Week
Workout Log: Alex Hüsgen
Start Date: 2019-10-18
End Date: 2019-10-30
Friday October 18, 2019
Status: completed
A) Power Snatch: 1.1 x3-5, rest as needed (as heavy as you can w/o the legs shooting out laterally or form breaking down. Goal is 95-97.5kg across)
95kg, some reps I landed pretty deep. No pain.
B) Snatch High Pull: 1.1.1 x2-3, rest as needed (82.5-85kg - note difficulty/ quaility here)
85kg, not too heavy but not my best movement!
C) Back Squat: w/ heels on ~10# plates and band around knees; 6-8 reps x2-4 sets, rest as needed (102.5kg - note reps/ RPE each set)
Took the heels away. These felt great today
D1) Incline Bench Press: KB Bench Press (20-30 degree angle); AMRAP (-2) @28kg per arm x3-5 sets, rest as needed
Had to use 32kg - 12-11-11
D2) Banded Dumbbell Row: Banded SA DB Row; 10-12 x3-5/side rest as needed (25-27.5kg +red band) (Note Reps)
27,5 x 12,12,11
-----
Friday October 18, 2019
Status: completed
A) Ring Kip Swings : + Transition Only - This is a great drill to teach body control and creating a "long body” kip. A cue I tell people is to “push the rings away” instead of pulling them down during the kip. Then the transition portion is to help show that you have control of the power coming from the hips and you’re landing in the bottom of the dip with control and smooth.
Like the old MU drills more
B) Standing Muscle Up Transition Drill: Neutral Grip - Focus on initiating the hips, and then allowing the hands to rotate/slide in the rings to land with control in the bottom of the dip.This is mainly to help with your hands/chest position after the kip.
Done
C) Muscle Up: Max UB w/ techincal proficiency (leave 2-3 in the tank), rest to full recovery x2-3 sets (# of sets is determined by drop in reps - more than 10% drop from 1 set to the next = shut it down. Aim to beat 9 on 1st set. Goal is to beat >10 reps on top set)
+
12-11-11 !!! Yeah!!! <3
D) Met-Con: 21-15-9:
CTB Pullups
Cal Skierg
Bar Facing Burpee
Around 7ish, man this was hard after the RMU. Fun one! More of a muscle burning senstation
-----
Saturday October 19, 2019
Status: completed
A) Conditioning: 2-3 Sets @~80-85% effort
14 HSPU (done as 5/5/5 UB)
12 Deadlift (225#)
10 Box Jump Overs (24")
Rest 2 Min b/w sets
*Hit set 2 in reverse order
+
2-3 Sets @~80-85% effort
20 TTB
50ft BB OHWL (95#)
50 Double-unders
Rest 2 Min b/w sets
*Hit set 2 in reverse order
3 Sets:
1:00 per Round. Did HSPU as 7/7 since 5.5.5 didn’t make sense for 14 Reps.
Are BJO meant to touch the box?
Second workout:
2:00 per round. Second and third round TTB not ub. Core was pretty tired from yesterday.
B) Assault Bike: Optional)
1:00 AB @175-200 watts
Rest 1 Minute
1:00 AB @225-250 watts
Rest 1 Minute
.....cont until Peak HR at the end of each set stops rising from the previous set or until you hit an ~8.5-9/10 RPE
(Rest to recovery, then....)
+
3:00-5:00 AB @325-350 watts
Rest = work
x2-3 sets
*Note avg watts/ RPE from each set here
5:00 AAB at 359 watts x3, RPE at around 7-8. Mostly breathing, just a little bit of burning. Was good!
C) Cool Down: 10-20 Minute AB @<150 watts (slow/ steady - focus on deep diaphragmatic breaths. Think of this as a moving meditation)
*can do a erg bike in place of this as well
Done.
-----
Sunday October 20, 2019
REST DAY
Status: completed
-----
Monday October 21, 2019
Title: A Week
Status: completed
A) Clean and Jerk: 1.1.1.1.1 x3-4, rest 10-20s/2m (Execution focus - ensure all reps are fast/ crisp w/ good form @100kg - note RPE/ quality for each set)
100kg, getting better! RPE around 8 or so.
B) Back Squat: w/ Bands; 3x5, rest 2-3 minutes (Moderate effort - goal is an 8-8.5# level of tension/ effort at the top of the rep)
Still no bands possible :-(
Tbh forgot the weights
C1) Weighted Ring Dip : w/ full depression at the top @21x1; AMRAP(-1) x3-5, rest 90-120s (10kg - goal is >30 reps across the first 3 sets))
11/10/9 - so only 30
C2) Tuck Front Lever: @max controllable ROM; AMRAP x3-5, rest 90-120s
Done
D) Accessory: Short aerobic cooldown followed by diaphragmatic breath work, then...
*Make sure to note reps/ loads for all of these
D1. DB Cuban Press; 10x3, rest 45-60s (9-10kg)
D2. Hanging Shoulder Circles 4-6 x3 forward and reverse, rest 45-60s
D3. Side Chain Opener; 8-10 x3/side, rest 45-60s (50kg or slightly heavier)
D4. SA Cable Reverse Fly OR Machine Reverse Fly; 10-12 x3, rest as needed >20kg
9kg
done
50kg
20kg x 12
x3 Sets
-----
Monday October 21, 2019
Status: missed
A) Conditioning: 4-6 Sets @~80-85% effort
10 Thruster (52kg)
10 BFB
50 DU's
14 cal AB
Rest 2:30 b/w sets
*Hit every other set in reverse order
+
10-20 Min @200-225 watts
-----
Tuesday October 22, 2019
Status: completed
A) Conditioning: 6 Sets @Rx'ed intensity (See below)
5 BMU
12 BJO (24")
14 Wall Ball (20#)
12 CTB Pullups
15 cal AB
Rest 2:30 b/w sets
*First 2 sets @~75-80% effort working on transition management and making sure all transitions, rep speed/ movement quality, etc are dialed. Next two sets at closer to an 85% intensity working on the same things while pushing the intensity a bit. Last two set should be closer to a ~95% intensity - push it and see what happens. If you go too deep let it be a learning experience for what you can maintain w/ quality
Forgot to take my times... But I got faster and ended ub on all movements. BMU felt good.
B) Row: Row: 600m Row increasing pace every 200m (1:52-1:48-1:44)
Rest 90 seconds
x repeat upto 10 sets
*If RPE crosses 8/10 shut it down
*Note total sets here
6 sets were enough, this was hard.
-----
Wednesday October 23, 2019
Title: AM
Status: completed
A) Diaphragm Smash: 1. Diaphragm Smash
2. Positional Breathing on AB; 10 deep diaphragmatic breaths sitting on the AB w/ your hands on the handles x2 sets
3. Seated with a tall spine; take a deep diaphragmatic breath allowing for full rib cage expansion, then exhale into a balloon. Repeat until balloon is filled. Do that for 1-2 total sets
Helped!
B) Assault Bike: 4:00 AB @85% effort (talk test - 5 word answer)
Rest 4 Minutes
x4 sets
Around 345-370 watts.
C) Cool Down: Short aerobic cooldown, then....
2-3 x 10-20 Breaths (Rest 1-2 mins b/t sets) - relaxed inhale with a slightly forced exhale. Build slowly like a steam engine in rhythm as you go through the set. Do this upright seated (yoga position) or lying supine on the floor.
Done.
-----
Wednesday October 23, 2019
Status: completed
3. Movement Specific Work
A1) Face Down Pass Through: Face down pass through + reverse with eagle grip; 6 each way; rest as needed
Done
A2) GHD Thoracic Stretch : 1min continuous; rest as needed
(Cat Stretch)
Hurts the shoulder a little. Elevated Cat might be better
A3) Active Thoracic Spinal Extension : 6-10 contractions
This is a good one.
A4) Snatch Movement Prep: include the following here - 10-15ft PVC overhead duck walks x2 times through
Done
B) Snatch: 1.1 every 2:00 x4-6 sets (90-92.5kg)
92,5kg - 6 Sets
C1) Snatch Grip Deadlift: off blocks (mid shin); 4-6 x3-4, rest as needed (150-155kg. Note RPE each set)
155 x 6, RPE hard to tell.
C2) Incline Bench Reverse Crunch: B/w each set of Sn DL do 4-6 Incline Bench reverse crunch w/ controlled eccentric, rest as needed (Engage the lats/ triceps isometrically throughout the entire movement while letting the abs and errectors lengthen on the eccentric)
Done.
D) Conditioning: 2 RFT @~85% effort
20 KBS (32kg)
20 K.HSPU
50ft DB FRWL (50/arm)
100 DU's
Around 8:30, felt good. Breathing was better today.
-----
Thursday October 24, 2019
REST DAY
Status: completed
-----
Friday October 25, 2019
Title: Gym Session
Status: completed
A1) Clean Pull: 1.1.1 x3-5, rest 10-20 sec/ 90 sec (115-120kg)
A2) Power Clean: (112.5-115kg - note difficulty for each set - try not to focus on feeling specific muscles when doing gross motor patterns like these. Think 'movement not muscles' on olympic lifts)
112,5 - got a little better.
B) Dumbbell Split Squat: DB Split Squat w/ back foot pressing up against a wall; 10-12 x2-3/side, rest 90 sec b/w sides (42.5kg - if you hit 12, then go upto 45kg/arm)
12x42,5, then 2x10 with 45
C) Close Grip Bench Press: Close Grip Bench Press: @20x1; build to a tough 5-6 w/ a spotter (goal is 112.5kg-117.5kg. Leave a little in the tank so you have room to grow. Last time you overshot this)
115 for 5, could have pushed out one more for sure.
D) Dual Dumbbell Prone Row: w/ slight thoracic extension at top; 8-12 x2-3, rest as needed (27.5kg/arm - please use the recommended weights. It seems you've had a tendency to get overzeakous recently and go heavier, then end up with less runway for progress. Sustainable progress is built by not 'going there' before you have to).
27,5/Arm 12-12-11
E) Conditioning : 1 Time through:
500m Row @65-75% effort
10 UB Wall Ball x3 w/ 20-30 sec rest b/w (coordinate breathing w/ movement)
5 UB Strict Pullup x6 w/ as little rest between as possible
400m Run @65-75% effort
10x3 UB DL (135#) w/ 20-30 sec rest b/w sets (controlled tempo, coordinate breathing with movement)
8-10 x3 UB Neutral Grip Pushup on DB w/ 20-30 sec rest b/w
40 cal AB @65-75% effort
30 Back Rack Walking Lunges (115# -controlled tempo, coordinate breathing with movement)
around 20 mins - interesting one!
-----
Saturday October 26, 2019
Status: completed
A) Row: Progressive Threshold Rowing:
Row - 200m @70-75% (starting slightly slower than 30min Row TT pace
Row - 200m @ 75-80%
Row - 200m @ 80-85% (should be @ your 30min Row TT pace or slightly faster)
Row - 200m @ 85-90%
Row - 200m @ 90-95%
Rest 3-4min
x4-5 sets (record HR before / after each set, workout ends if you cannot maintain output set on first round)
+
10-20 Minute AB @<175 watts
2:15-2:05-1:55-1:45-1:35
Estimated
B1) Single Arm Active Hang: w/ ribs and pelvis tucked and compressed; 10-30 sec /arm, rest as needed (will progress this and add twisting/ rocking down the line)
I love this one!
B2) Shoulder Rok Swing: 5-10 per direction w/ light load, rest as needed (Use a training bar, end weighted PVC, bat, etc to replicate this. https://www.youtube.com/watch?v=C2va7JKjH-A) x2-3 sets
Only KB Halo
B3) PVC Shoulder Flexion Stretches: https://www.instagram.com/p/BiAhLH5jAbi/?hl=en&
Accumulate 5-10 light loaded PVC shoulder flexion stretches w/ full inhale and exhale at max ROM on each rep, rest as needed
Done.
C1) Cossack Squat: *Prior to D1/2 gently massage your jaw/ SCM muscles for 2-3 minutes, then before E gently roll our your feet with a lax ball for 2-3 minutes
Assisted Cossack Squats; 4-8 alt reps taking ROM as far as you can control, rest as needed x2-3
This helps!
C2) Side Lying Adductor Pulses: Side Lying Adductor Pulses; 8-10 x2-3/side, rest as needed (adjust position so accorindgly, as Max shows, so it's challenging, but doable for you -
Done
C3) Hip Rotational Flow : 2-3 through
+
Some recomendations would be a seated 90/90 stretch, quadriped fire hydrants or hip windmills
Hip Windmills
-----
Sunday October 27, 2019
REST DAY
Status: completed
-----
Monday October 28, 2019
Title: B Week
Status: completed
A) Dynamic Shoulder Movement : 1-2 Sets, Reps nach Gefühl Mini Band Lift offs (geht auch ohne Band), Banded external Rotation, ggf. ground supported, Floor oder Wall-Slides, Facedown Behind the Neck PVC Press, ggf. weighted, Single Arm Downward Dog + Reach, External Rotation End-Range Hold https://www.instagram.com/p/BaKI9ihHtMc/?taken-by=strengthcoachtherapy
Done
B) Power Snatch: 1-3 reps OTM starting at 135# and adding 5-10lb per set - start w/ triples and stick with that until you have to drop down to doubles, then continue doubles until you have to drop to singles, then continue w/ that until you hit a moderatley challenging single - note highest load for 3/2/1.
Beat 90/(
Did 90x3, then 95 1/X and 100 X
C) FS Prep: A. Banded Front Rack Opener; 5-6/side x2, rest as needed
B. High Elbow FS w/ empty bar; 3-5 x2-3, rest as needed
C1. ~20 sec front rack hold w/ mod-load, rest as needed x1-2
C2. 20-40 sec RKC plank, rest as needed x1-2
C3. 10-15 Frog pumps, rest as needed x1-2
C4. 10-15 stability ball leg curl @2020, rest as needed x1-2
D) Front Squat: w/ heels on low riser; 6-8 x2-4, rest as needed (mod-smooth)
Without riser but felt super shitty today (front rack) spend time researching afterwards and found a great drill that helps me a lot
E1) Low Box Seated Overhead Press: @21x1; 6-8 x2-4, rest as needed (moderate challenge - https://www.instagram.com/p/Bx-gol9g8_K/)
42,5kg
x 8 reps each time
E2) Weighted Strict Pronated Pull-Up: @21x0; 6-8 x2-4, rest as neeed (tough)
16kg x 8,7,6
F) Assault Bike: :45 AB @~80% effort
:45 AB @50% effort
x repeat upto 15 sets
*Note approximate wattage used on the work/ rest sets. goal is to use the same thing for all work sets and all rest sets w/i a 10-15 watt range of deviation
+
2-3 x 10-20 Breaths (Rest 1-2 mins b/t sets) - relaxed inhale with a slightly forced exhale. Build slowly like a steam engine in rhythm as you go through the set. Do this upright seated (yoga position) or lying supine on the floor.
515 Watts on
-----
Tuesday October 29, 2019
Status: completed
A) Conditioning: AM
2-3 Sets @~85% effort
20 cal AB @385-415 watts
10 UB PC (115#)
20 TTB AFAP
60 DU's (aim for 1-2 sets)
Rest 3 Minutes b/w sets
+
2-3 Sets @~85% effort
20 cal AB @385-415 watts
10 OHS AFAP (115#)
20 WB (20#) w/ max concentric velocity
60 DU's (aim for 1-2 sets)
Rest 3 Minutes b/w sets
TTB unbroken but got slower due to tired forearms.
Those WBS hurt a lot! I try to use more legs and less arms, is that right?
B) Post Workout: Short aerobic cooldown, then.....
A. Shoulder and Neck CARs; 5 rotatiions in each direction per movement
B. Diaphragm Smash + Breathing Work
C. 1-2x through the sequence: 5-10 deep diaphragmatic breaths
-Long seated
-Bottom of a squat
-Kneeling or Seiza Sit
-Side Seated
-Half Lotus
-Seated cross legged on the ground
- hanging from Pull-Up Bar
D. Foot/ Ankle Routine
--> Notes for me:
1) Banded Ankle Distraction
2) Barfoot jump Rope
3) Eccentric Ankle Dorsiflexion 3x10/Leg
4) 3x 8-10 Eccentric Pistols on Box (trying to increase height and improve foot position/knee tracking here)
Done! did 20 mins of C2 as well
-----
Wednesday October 30, 2019
Status: completed
3. Movement Specific Work
Lateral Banded Step Overs: x 20 as high as capable without pinching in your hips
Paused Squat Press Outs: x 8 with 10-25 pound KB, DB or Plate
Jump Squats: x 5, do not connect reps, reset your feet between each rep
2 Rounds:
1 Arm Waiters Squat: 2 x 10 each arm @ moderate weight with 3 count pause at bottom, increase to a heavy weight on the second set. Your second set of 10 should be difficult. (4 sets total)
+
Banded Tricep Stretch
A) Clean: 1.1.1.1.1 x3-4, rest 10-20s/2m (110-112.5kg while keeping all reps within the cluster fast/ snappy. Don't push above comfort - we want to leave some room for growth here)
110-110-112,5
- That front rack drill helped a ton!
B1) Deadlift: 6-8 moderate-smooth tng reps, rest 60-90s
155kg
B2) Box Jump Over: 10-14 reps w/ smooth cadence and rhytmic breathing, rest 60-90s x3-4 sets
Done
B3) Strict Handstand Push-up: Max UB w/2" deficit, rest to recovery x3-4 sets aim to beat 11
12-9-9
C) Self Directed Assistance: 2-3 exercises w/ one for lower mobility, one for posterior chain, one for lower leg (calf/ tib/ feet) strength – nothing too strenous – just driving blood and getting a little pump (2-3 sets of ea/)
Hamstring Curl
Hip Thrust Machine
Seated Calf Raise
D) Assault Bike: 5:00 AB
Foam Roll - 1 to 2 min (major muscle-groups -- intention is to increase blood flow / delviery to working tissues)
x2-6 sets @100-120 BPM
*You shouldn't feel any local fatigue or burning here - we want tissues to be working aerobically and to calm your CNS to allow you to recover faster
Done!
-----
This workout log was generated by TrueCoach, the most efficient tool for trainers to deliver workouts and train their clients online. Check us out at truecoach.co
Start Date: 2019-10-18
End Date: 2019-10-30
Friday October 18, 2019
Status: completed
A) Power Snatch: 1.1 x3-5, rest as needed (as heavy as you can w/o the legs shooting out laterally or form breaking down. Goal is 95-97.5kg across)
95kg, some reps I landed pretty deep. No pain.
B) Snatch High Pull: 1.1.1 x2-3, rest as needed (82.5-85kg - note difficulty/ quaility here)
85kg, not too heavy but not my best movement!
C) Back Squat: w/ heels on ~10# plates and band around knees; 6-8 reps x2-4 sets, rest as needed (102.5kg - note reps/ RPE each set)
Took the heels away. These felt great today
D1) Incline Bench Press: KB Bench Press (20-30 degree angle); AMRAP (-2) @28kg per arm x3-5 sets, rest as needed
Had to use 32kg - 12-11-11
D2) Banded Dumbbell Row: Banded SA DB Row; 10-12 x3-5/side rest as needed (25-27.5kg +red band) (Note Reps)
27,5 x 12,12,11
-----
Friday October 18, 2019
Status: completed
A) Ring Kip Swings : + Transition Only - This is a great drill to teach body control and creating a "long body” kip. A cue I tell people is to “push the rings away” instead of pulling them down during the kip. Then the transition portion is to help show that you have control of the power coming from the hips and you’re landing in the bottom of the dip with control and smooth.
Like the old MU drills more
B) Standing Muscle Up Transition Drill: Neutral Grip - Focus on initiating the hips, and then allowing the hands to rotate/slide in the rings to land with control in the bottom of the dip.This is mainly to help with your hands/chest position after the kip.
Done
C) Muscle Up: Max UB w/ techincal proficiency (leave 2-3 in the tank), rest to full recovery x2-3 sets (# of sets is determined by drop in reps - more than 10% drop from 1 set to the next = shut it down. Aim to beat 9 on 1st set. Goal is to beat >10 reps on top set)
+
12-11-11 !!! Yeah!!! <3
D) Met-Con: 21-15-9:
CTB Pullups
Cal Skierg
Bar Facing Burpee
Around 7ish, man this was hard after the RMU. Fun one! More of a muscle burning senstation
-----
Saturday October 19, 2019
Status: completed
A) Conditioning: 2-3 Sets @~80-85% effort
14 HSPU (done as 5/5/5 UB)
12 Deadlift (225#)
10 Box Jump Overs (24")
Rest 2 Min b/w sets
*Hit set 2 in reverse order
+
2-3 Sets @~80-85% effort
20 TTB
50ft BB OHWL (95#)
50 Double-unders
Rest 2 Min b/w sets
*Hit set 2 in reverse order
3 Sets:
1:00 per Round. Did HSPU as 7/7 since 5.5.5 didn’t make sense for 14 Reps.
Are BJO meant to touch the box?
Second workout:
2:00 per round. Second and third round TTB not ub. Core was pretty tired from yesterday.
B) Assault Bike: Optional)
1:00 AB @175-200 watts
Rest 1 Minute
1:00 AB @225-250 watts
Rest 1 Minute
.....cont until Peak HR at the end of each set stops rising from the previous set or until you hit an ~8.5-9/10 RPE
(Rest to recovery, then....)
+
3:00-5:00 AB @325-350 watts
Rest = work
x2-3 sets
*Note avg watts/ RPE from each set here
5:00 AAB at 359 watts x3, RPE at around 7-8. Mostly breathing, just a little bit of burning. Was good!
C) Cool Down: 10-20 Minute AB @<150 watts (slow/ steady - focus on deep diaphragmatic breaths. Think of this as a moving meditation)
*can do a erg bike in place of this as well
Done.
-----
Sunday October 20, 2019
REST DAY
Status: completed
-----
Monday October 21, 2019
Title: A Week
Status: completed
A) Clean and Jerk: 1.1.1.1.1 x3-4, rest 10-20s/2m (Execution focus - ensure all reps are fast/ crisp w/ good form @100kg - note RPE/ quality for each set)
100kg, getting better! RPE around 8 or so.
B) Back Squat: w/ Bands; 3x5, rest 2-3 minutes (Moderate effort - goal is an 8-8.5# level of tension/ effort at the top of the rep)
Still no bands possible :-(
Tbh forgot the weights
C1) Weighted Ring Dip : w/ full depression at the top @21x1; AMRAP(-1) x3-5, rest 90-120s (10kg - goal is >30 reps across the first 3 sets))
11/10/9 - so only 30
C2) Tuck Front Lever: @max controllable ROM; AMRAP x3-5, rest 90-120s
Done
D) Accessory: Short aerobic cooldown followed by diaphragmatic breath work, then...
*Make sure to note reps/ loads for all of these
D1. DB Cuban Press; 10x3, rest 45-60s (9-10kg)
D2. Hanging Shoulder Circles 4-6 x3 forward and reverse, rest 45-60s
D3. Side Chain Opener; 8-10 x3/side, rest 45-60s (50kg or slightly heavier)
D4. SA Cable Reverse Fly OR Machine Reverse Fly; 10-12 x3, rest as needed >20kg
9kg
done
50kg
20kg x 12
x3 Sets
-----
Monday October 21, 2019
Status: missed
A) Conditioning: 4-6 Sets @~80-85% effort
10 Thruster (52kg)
10 BFB
50 DU's
14 cal AB
Rest 2:30 b/w sets
*Hit every other set in reverse order
+
10-20 Min @200-225 watts
-----
Tuesday October 22, 2019
Status: completed
A) Conditioning: 6 Sets @Rx'ed intensity (See below)
5 BMU
12 BJO (24")
14 Wall Ball (20#)
12 CTB Pullups
15 cal AB
Rest 2:30 b/w sets
*First 2 sets @~75-80% effort working on transition management and making sure all transitions, rep speed/ movement quality, etc are dialed. Next two sets at closer to an 85% intensity working on the same things while pushing the intensity a bit. Last two set should be closer to a ~95% intensity - push it and see what happens. If you go too deep let it be a learning experience for what you can maintain w/ quality
Forgot to take my times... But I got faster and ended ub on all movements. BMU felt good.
B) Row: Row: 600m Row increasing pace every 200m (1:52-1:48-1:44)
Rest 90 seconds
x repeat upto 10 sets
*If RPE crosses 8/10 shut it down
*Note total sets here
6 sets were enough, this was hard.
-----
Wednesday October 23, 2019
Title: AM
Status: completed
A) Diaphragm Smash: 1. Diaphragm Smash
2. Positional Breathing on AB; 10 deep diaphragmatic breaths sitting on the AB w/ your hands on the handles x2 sets
3. Seated with a tall spine; take a deep diaphragmatic breath allowing for full rib cage expansion, then exhale into a balloon. Repeat until balloon is filled. Do that for 1-2 total sets
Helped!
B) Assault Bike: 4:00 AB @85% effort (talk test - 5 word answer)
Rest 4 Minutes
x4 sets
Around 345-370 watts.
C) Cool Down: Short aerobic cooldown, then....
2-3 x 10-20 Breaths (Rest 1-2 mins b/t sets) - relaxed inhale with a slightly forced exhale. Build slowly like a steam engine in rhythm as you go through the set. Do this upright seated (yoga position) or lying supine on the floor.
Done.
-----
Wednesday October 23, 2019
Status: completed
3. Movement Specific Work
A1) Face Down Pass Through: Face down pass through + reverse with eagle grip; 6 each way; rest as needed
Done
A2) GHD Thoracic Stretch : 1min continuous; rest as needed
(Cat Stretch)
Hurts the shoulder a little. Elevated Cat might be better
A3) Active Thoracic Spinal Extension : 6-10 contractions
This is a good one.
A4) Snatch Movement Prep: include the following here - 10-15ft PVC overhead duck walks x2 times through
Done
B) Snatch: 1.1 every 2:00 x4-6 sets (90-92.5kg)
92,5kg - 6 Sets
C1) Snatch Grip Deadlift: off blocks (mid shin); 4-6 x3-4, rest as needed (150-155kg. Note RPE each set)
155 x 6, RPE hard to tell.
C2) Incline Bench Reverse Crunch: B/w each set of Sn DL do 4-6 Incline Bench reverse crunch w/ controlled eccentric, rest as needed (Engage the lats/ triceps isometrically throughout the entire movement while letting the abs and errectors lengthen on the eccentric)
Done.
D) Conditioning: 2 RFT @~85% effort
20 KBS (32kg)
20 K.HSPU
50ft DB FRWL (50/arm)
100 DU's
Around 8:30, felt good. Breathing was better today.
-----
Thursday October 24, 2019
REST DAY
Status: completed
-----
Friday October 25, 2019
Title: Gym Session
Status: completed
A1) Clean Pull: 1.1.1 x3-5, rest 10-20 sec/ 90 sec (115-120kg)
A2) Power Clean: (112.5-115kg - note difficulty for each set - try not to focus on feeling specific muscles when doing gross motor patterns like these. Think 'movement not muscles' on olympic lifts)
112,5 - got a little better.
B) Dumbbell Split Squat: DB Split Squat w/ back foot pressing up against a wall; 10-12 x2-3/side, rest 90 sec b/w sides (42.5kg - if you hit 12, then go upto 45kg/arm)
12x42,5, then 2x10 with 45
C) Close Grip Bench Press: Close Grip Bench Press: @20x1; build to a tough 5-6 w/ a spotter (goal is 112.5kg-117.5kg. Leave a little in the tank so you have room to grow. Last time you overshot this)
115 for 5, could have pushed out one more for sure.
D) Dual Dumbbell Prone Row: w/ slight thoracic extension at top; 8-12 x2-3, rest as needed (27.5kg/arm - please use the recommended weights. It seems you've had a tendency to get overzeakous recently and go heavier, then end up with less runway for progress. Sustainable progress is built by not 'going there' before you have to).
27,5/Arm 12-12-11
E) Conditioning : 1 Time through:
500m Row @65-75% effort
10 UB Wall Ball x3 w/ 20-30 sec rest b/w (coordinate breathing w/ movement)
5 UB Strict Pullup x6 w/ as little rest between as possible
400m Run @65-75% effort
10x3 UB DL (135#) w/ 20-30 sec rest b/w sets (controlled tempo, coordinate breathing with movement)
8-10 x3 UB Neutral Grip Pushup on DB w/ 20-30 sec rest b/w
40 cal AB @65-75% effort
30 Back Rack Walking Lunges (115# -controlled tempo, coordinate breathing with movement)
around 20 mins - interesting one!
-----
Saturday October 26, 2019
Status: completed
A) Row: Progressive Threshold Rowing:
Row - 200m @70-75% (starting slightly slower than 30min Row TT pace
Row - 200m @ 75-80%
Row - 200m @ 80-85% (should be @ your 30min Row TT pace or slightly faster)
Row - 200m @ 85-90%
Row - 200m @ 90-95%
Rest 3-4min
x4-5 sets (record HR before / after each set, workout ends if you cannot maintain output set on first round)
+
10-20 Minute AB @<175 watts
2:15-2:05-1:55-1:45-1:35
Estimated
B1) Single Arm Active Hang: w/ ribs and pelvis tucked and compressed; 10-30 sec /arm, rest as needed (will progress this and add twisting/ rocking down the line)
I love this one!
B2) Shoulder Rok Swing: 5-10 per direction w/ light load, rest as needed (Use a training bar, end weighted PVC, bat, etc to replicate this. https://www.youtube.com/watch?v=C2va7JKjH-A) x2-3 sets
Only KB Halo
B3) PVC Shoulder Flexion Stretches: https://www.instagram.com/p/BiAhLH5jAbi/?hl=en&
Accumulate 5-10 light loaded PVC shoulder flexion stretches w/ full inhale and exhale at max ROM on each rep, rest as needed
Done.
C1) Cossack Squat: *Prior to D1/2 gently massage your jaw/ SCM muscles for 2-3 minutes, then before E gently roll our your feet with a lax ball for 2-3 minutes
Assisted Cossack Squats; 4-8 alt reps taking ROM as far as you can control, rest as needed x2-3
This helps!
C2) Side Lying Adductor Pulses: Side Lying Adductor Pulses; 8-10 x2-3/side, rest as needed (adjust position so accorindgly, as Max shows, so it's challenging, but doable for you -
Done
C3) Hip Rotational Flow : 2-3 through
+
Some recomendations would be a seated 90/90 stretch, quadriped fire hydrants or hip windmills
Hip Windmills
-----
Sunday October 27, 2019
REST DAY
Status: completed
-----
Monday October 28, 2019
Title: B Week
Status: completed
A) Dynamic Shoulder Movement : 1-2 Sets, Reps nach Gefühl Mini Band Lift offs (geht auch ohne Band), Banded external Rotation, ggf. ground supported, Floor oder Wall-Slides, Facedown Behind the Neck PVC Press, ggf. weighted, Single Arm Downward Dog + Reach, External Rotation End-Range Hold https://www.instagram.com/p/BaKI9ihHtMc/?taken-by=strengthcoachtherapy
Done
B) Power Snatch: 1-3 reps OTM starting at 135# and adding 5-10lb per set - start w/ triples and stick with that until you have to drop down to doubles, then continue doubles until you have to drop to singles, then continue w/ that until you hit a moderatley challenging single - note highest load for 3/2/1.
Beat 90/(
Did 90x3, then 95 1/X and 100 X
C) FS Prep: A. Banded Front Rack Opener; 5-6/side x2, rest as needed
B. High Elbow FS w/ empty bar; 3-5 x2-3, rest as needed
C1. ~20 sec front rack hold w/ mod-load, rest as needed x1-2
C2. 20-40 sec RKC plank, rest as needed x1-2
C3. 10-15 Frog pumps, rest as needed x1-2
C4. 10-15 stability ball leg curl @2020, rest as needed x1-2
D) Front Squat: w/ heels on low riser; 6-8 x2-4, rest as needed (mod-smooth)
Without riser but felt super shitty today (front rack) spend time researching afterwards and found a great drill that helps me a lot
E1) Low Box Seated Overhead Press: @21x1; 6-8 x2-4, rest as needed (moderate challenge - https://www.instagram.com/p/Bx-gol9g8_K/)
42,5kg
x 8 reps each time
E2) Weighted Strict Pronated Pull-Up: @21x0; 6-8 x2-4, rest as neeed (tough)
16kg x 8,7,6
F) Assault Bike: :45 AB @~80% effort
:45 AB @50% effort
x repeat upto 15 sets
*Note approximate wattage used on the work/ rest sets. goal is to use the same thing for all work sets and all rest sets w/i a 10-15 watt range of deviation
+
2-3 x 10-20 Breaths (Rest 1-2 mins b/t sets) - relaxed inhale with a slightly forced exhale. Build slowly like a steam engine in rhythm as you go through the set. Do this upright seated (yoga position) or lying supine on the floor.
515 Watts on
-----
Tuesday October 29, 2019
Status: completed
A) Conditioning: AM
2-3 Sets @~85% effort
20 cal AB @385-415 watts
10 UB PC (115#)
20 TTB AFAP
60 DU's (aim for 1-2 sets)
Rest 3 Minutes b/w sets
+
2-3 Sets @~85% effort
20 cal AB @385-415 watts
10 OHS AFAP (115#)
20 WB (20#) w/ max concentric velocity
60 DU's (aim for 1-2 sets)
Rest 3 Minutes b/w sets
TTB unbroken but got slower due to tired forearms.
Those WBS hurt a lot! I try to use more legs and less arms, is that right?
B) Post Workout: Short aerobic cooldown, then.....
A. Shoulder and Neck CARs; 5 rotatiions in each direction per movement
B. Diaphragm Smash + Breathing Work
C. 1-2x through the sequence: 5-10 deep diaphragmatic breaths
-Long seated
-Bottom of a squat
-Kneeling or Seiza Sit
-Side Seated
-Half Lotus
-Seated cross legged on the ground
- hanging from Pull-Up Bar
D. Foot/ Ankle Routine
--> Notes for me:
1) Banded Ankle Distraction
2) Barfoot jump Rope
3) Eccentric Ankle Dorsiflexion 3x10/Leg
4) 3x 8-10 Eccentric Pistols on Box (trying to increase height and improve foot position/knee tracking here)
Done! did 20 mins of C2 as well
-----
Wednesday October 30, 2019
Status: completed
3. Movement Specific Work
Lateral Banded Step Overs: x 20 as high as capable without pinching in your hips
Paused Squat Press Outs: x 8 with 10-25 pound KB, DB or Plate
Jump Squats: x 5, do not connect reps, reset your feet between each rep
2 Rounds:
1 Arm Waiters Squat: 2 x 10 each arm @ moderate weight with 3 count pause at bottom, increase to a heavy weight on the second set. Your second set of 10 should be difficult. (4 sets total)
+
Banded Tricep Stretch
A) Clean: 1.1.1.1.1 x3-4, rest 10-20s/2m (110-112.5kg while keeping all reps within the cluster fast/ snappy. Don't push above comfort - we want to leave some room for growth here)
110-110-112,5
- That front rack drill helped a ton!
B1) Deadlift: 6-8 moderate-smooth tng reps, rest 60-90s
155kg
B2) Box Jump Over: 10-14 reps w/ smooth cadence and rhytmic breathing, rest 60-90s x3-4 sets
Done
B3) Strict Handstand Push-up: Max UB w/2" deficit, rest to recovery x3-4 sets aim to beat 11
12-9-9
C) Self Directed Assistance: 2-3 exercises w/ one for lower mobility, one for posterior chain, one for lower leg (calf/ tib/ feet) strength – nothing too strenous – just driving blood and getting a little pump (2-3 sets of ea/)
Hamstring Curl
Hip Thrust Machine
Seated Calf Raise
D) Assault Bike: 5:00 AB
Foam Roll - 1 to 2 min (major muscle-groups -- intention is to increase blood flow / delviery to working tissues)
x2-6 sets @100-120 BPM
*You shouldn't feel any local fatigue or burning here - we want tissues to be working aerobically and to calm your CNS to allow you to recover faster
Done!
-----
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Donnerstag, 17. Oktober 2019
11th October - 16th Oct
Workout Log: Alex Hüsgen
Start Date: 2019-10-11
End Date: 2019-10-23
Friday October 11, 2019
Title: Gym Session
Status: missed
A1) Clean Pull: 1.1.1 x3-5, rest 10-20 sec/ 90 sec (115-120kg)
Felt good.
A2) Power Clean: of blocks (1-2 inches above or below knee) 2-3 rep cluster x3-5, rest as needed (112.5-115kg)
That low blocks are such ja shitty position. I feel like I have lost a bit of trap engagement in the snatch and clean. If you got any ideas for that, let my know
B) Dumbbell Split Squat: w/ back foot pressing up against a wall; 10-12 x2-3/side, rest 90 sec b/w sides
45kg for 10 Reps, was a struggle for sure.
C) Close Grip Bench Press: @21x1; build to a tough 5 w/ a spotter (goal is >110kg. Leave a little in the tank)
120kg for only 4 Reps.
D) Dual Dumbbell Prone Row: w/ slight thoracic extension at top; 8-12 x2-3, rest as needed (moderate challenge)
30/Hand x 9, 8, 8
E) Conditioning : 2:00 AB building from 70-85% effort (gradually ramping HR across this interval)
No rest, into the following.....
:30 Trap Bar DL @~40% DL 1RM
:30 Neutral Grip Pushup on DB w/ 10# vest on
:30 Dual KB FS @32kg/arm (or loaded wall sit w/ dual KB in front rack)
:30 Strict Pullup w/ light band (note tension used)
:30 BJ Step Down (24")
Rest 4-6 Minutes
x2-4 set
Hard to count here.
DL around 18 Reps
Push-ups around 15
Wall Sit with two 24kg KBs was enough. Can do Squats again
PU around 10 (although banded)
BJ around 11
Set reps are switched order would make that a little more fun.
-----
Saturday October 12, 2019
Status: missed
A) Open Workout 20.1:
14:10
I am super unfit right now. All that emotional stress took a lot. I hope that my old me comes back when thyroid medication is set right and I can maybe lose some weight.
B1) Single Arm Active Hang: w/ ribs and pelvis tucked and compressed; 10-30 sec /arm, rest as needed (will progress this and add twisting/ rocking down the line)
Done.
B2) Shoulder Rok Swing: 5-10 per direction w/ light load, rest as needed (Use a training bar, end weighted PVC, bat, etc to replicate this. https://www.youtube.com/watch?v=C2va7JKjH-A) x2-3 sets
No Rock, die Halos
B3) PVC Shoulder Flexion Stretches: https://www.instagram.com/p/BiAhLH5jAbi/?hl=en&
Accumulate 5-10 light loaded PVC shoulder flexion stretches w/ full inhale and exhale at max ROM on each rep, rest as needed
Done
C1) Cossack Squat: *Prior to D1/2 gently massage your jaw/ SCM muscles for 2-3 minutes, then before E gently roll our your feet with a lax ball for 2-3 minutes
Assisted Cossack Squats; 4-8 alt reps taking ROM as far as you can control, rest as needed x2-3
These help my hip a ton. Did them slightly weighted
C2) Side Lying Adductor Pulses: Side Lying Adductor Pulses; 8-10 x2-3/side, rest as needed (adjust position so accorindgly, as Max shows, so it's challenging, but doable for you -
Getting better.
C3) Hip Rotational Flow : 2-3 through
+
Some recomendations would be a seated 90/90 stretch, quadriped fire hydrants or hip windmills
Did Hip Windmills.
-----
Sunday October 13, 2019
REST DAY
Status: completed
-----
Monday October 14, 2019
Title: B Week
Status: missed
Warmup:
1. 5-10 Min Monostructural
2. 5-10 Min General, for example:
Banded Ankle Distraction x :60/Seite
Inchworm x5
Sumo Inchworm x5
Table Hold x30s
Leg Swings Front x10/Bein
Side Lying Leg Abduction x10/Bein
(Contralateral) Cossack Squat 2x5/Side
Bear Crawl x10m
Worlds Best Lunge x10 Steps
Push Up Shoulder Tap x10
Scapular Pull Up x10
Quadruped Thoracic Rotation x10/Side
Book Stretch x5/Side
Scorpion Stretch x5/Side
and/or bracing!
3. Movement Specific Work
A) Dynamic Shoulder Movement : 1-2 Sets, Reps nach Gefühl Mini Band Lift offs (geht auch ohne Band), Banded external Rotation, ggf. ground supported, Floor oder Wall-Slides, Facedown Behind the Neck PVC Press, ggf. weighted, Single Arm Downward Dog + Reach, External Rotation End-Range Hold https://www.instagram.com/p/BaKI9ihHtMc/?taken-by=strengthcoachtherapy
Done
B) Power Snatch: 1-3 reps OTM starting at 135# and adding 5-10lb per set - start w/ triples and stick with that until you have to drop down to doubles, then continue doubles until you have to drop to singles, then continue w/ that until you hit a moderatley challenging single - note highest load for 3/2/1.
Beat 85/95/100
90 - 100 - 105 yeah!
C) FS Prep: A. Banded Front Rack Opener; 5-6/side x2, rest as needed
B. High Elbow FS w/ empty bar; 3-5 x2-3, rest as needed
C1. ~20 sec front rack hold w/ mod-load, rest as needed x1-2
C2. 20-40 sec RKC plank, rest as needed x1-2
C3. 10-15 Frog pumps, rest as needed x1-2
C4. 10-15 stability ball leg curl @2020, rest as needed x1-2
Front Rack is most important here.
D) Front Squat: w/ heels on low riser; 6-8 x2-4, rest as needed (mod-smooth)
Could skip the risers! Don't know what it is, maybe the belt squats I tested or the SL Work or the banded ankle distractions, but these feel better than in a long time!
8x100
6x110
8x110
8x110
E1) Low Box Seated Overhead Press: @21x1; 6-8 x2-4, rest as needed (moderate challenge - https://www.instagram.com/p/Bx-gol9g8_K/)
42,5kg
8
E2) Weighted Strict Pronated Pull-Up: @21x0; 6-8 x2-4, rest as neeed (tough)
20kg
6
F) Assault Bike: :45 AB @~80% effort
:45 AB @50% effort
x repeat upto 15 sets
*Note approximate wattage used on the work/ rest sets. goal is to use the same thing for all work sets and all rest sets w/i a 10-15 watt range of deviation
+
2-3 x 10-20 Breaths (Rest 1-2 mins b/t sets) - relaxed inhale with a slightly forced exhale. Build slowly like a steam engine in rhythm as you go through the set. Do this upright seated (yoga position) or lying supine on the floor.
Around 500 watts working pace, Screen doesnt show wattage on rest intervals when bike is programmed
-----
Tuesday October 15, 2019
Status: missed
Warmup:
1. 5-10 Min Monostructural
2. 5-10 Min General, for example:
Banded Ankle Distraction x :60/Seite
Inchworm x5
Sumo Inchworm x5
Table Hold x30s
Leg Swings Front x10/Bein
Side Lying Leg Abduction x10/Bein
(Contralateral) Cossack Squat 2x5/Side
Bear Crawl x10m
Worlds Best Lunge x10 Steps
Push Up Shoulder Tap x10
Scapular Pull Up x10
Quadruped Thoracic Rotation x10/Side
Book Stretch x5/Side
Scorpion Stretch x5/Side
and/or bracing!
3. Movement Specific Work
A) Conditioning: AM
2-3 Sets:
20 cal AB @375-435 watts
Rest 1 minute
8-12 Thruster AFAP (115#)
Rest 1 minute
20 TTB for Time
Rest 3 Minutes
+
2-3 Sets:
5-15 TnG PS @75#/95#/115# per set
Rest 1 minute
15-25 UB WB w/ max concentric velocity
Rest 1 minute
120 DU's for Time
Rest 3 Minutes
Around 1:10 each round on the bike.
10 Reps 20s
20 TTB 35s
12 Thrusters 18s
TTB 34s
11 thruster 19s
TTB 35s
________________________
15 Snatches each round
20 WBs each round - pushing hard with my legs was right here?
DU unbroken in around 60s
harder than it looked.
B) Post Workout: Short aerobic cooldown, then.....
A. Shoulder and Neck CARs; 5 rotatiions in each direction per movement
B. Diaphragm Smash + Breathing Work
C. 1-2x through the sequence: 5-10 deep diaphragmatic breaths
-Long seated
-Bottom of a squat
-Kneeling or Seiza Sit
-Side Seated
-Half Lotus
-Seated cross legged on the ground
- hanging from Pull-Up Bar
D. Foot/ Ankle Routine
--> Notes for me:
1) Banded Ankle Distraction
2) Barfoot jump Rope
3) Eccentric Ankle Dorsiflexion 3x10/Leg
4) 3x 8-10 Eccentric Pistols on Box (trying to increase height and improve foot position/knee tracking here)
This takes quite a while! Still, enjoyed it.
-----
Wednesday October 16, 2019
Status: missed
Warmup:
1. 5-10 Min Monostructural
2. 5-10 Min General, for example:
Banded Ankle Distraction x :60/Seite
Inchworm x5
Sumo Inchworm x5
Table Hold x30s
Leg Swings Front x10/Bein
Side Lying Leg Abduction x10/Bein
(Contralateral) Cossack Squat 2x5/Side
Bear Crawl x10m
Worlds Best Lunge x10 Steps
Push Up Shoulder Tap x10
Scapular Pull Up x10
Quadruped Thoracic Rotation x10/Side
Book Stretch x5/Side
Scorpion Stretch x5/Side
and/or bracing!
A) Clean: 1.1.1.1.1 x3-4, rest 10-20s/2m (110-112.5kg while keeping all reps within the cluster fast/ snappy. Don't push above comfort - we want to leave some room for growth here)
4x 112,5kg
--> feeling better
B1) Deadlift: 6-8 moderate-smooth tng reps, rest 60-90s
8 reps with 150kg
B2) Box Jump Over: 10-14 reps w/ smooth cadence and rhytmic breathing, rest 60-90s x3-4 sets
Smooth but as fast as possible
B3) Strict Handstand Push-up: Max UB w/2" deficit, rest to recovery x3-4 sets
10, 11, 10
- not bad!
C) Self Directed Assistance: 2-3 exercises w/ one for lower mobility, one for posterior chain, one for lower leg (calf/ tib/ feet) strength – nothing too strenous – just driving blood and getting a little pump (2-3 sets of ea/)
Front Rack RFESS 2x8-10/Leg 80kg - this helps a lot!
+ some Sorenson Hold
D) Assault Bike: 5:00 AB
Foam Roll - 1 to 2 min (major muscle-groups -- intention is to increase blood flow / delviery to working tissues)
x2-6 sets @100-120 BPM
*You shouldn't feel any local fatigue or burning here - we want tissues to be working aerobically and to calm your CNS to allow you to recover faster
Done.
-----
Thursday October 17, 2019
REST DAY
Status: pending
-----
Friday October 18, 2019
REST DAY
Status: pending
-----
I think taking a low volume approach + some things that are actually fun will help me until I got my thyroid right. Thanks, Evan!
Start Date: 2019-10-11
End Date: 2019-10-23
Friday October 11, 2019
Title: Gym Session
Status: missed
A1) Clean Pull: 1.1.1 x3-5, rest 10-20 sec/ 90 sec (115-120kg)
Felt good.
A2) Power Clean: of blocks (1-2 inches above or below knee) 2-3 rep cluster x3-5, rest as needed (112.5-115kg)
That low blocks are such ja shitty position. I feel like I have lost a bit of trap engagement in the snatch and clean. If you got any ideas for that, let my know
B) Dumbbell Split Squat: w/ back foot pressing up against a wall; 10-12 x2-3/side, rest 90 sec b/w sides
45kg for 10 Reps, was a struggle for sure.
C) Close Grip Bench Press: @21x1; build to a tough 5 w/ a spotter (goal is >110kg. Leave a little in the tank)
120kg for only 4 Reps.
D) Dual Dumbbell Prone Row: w/ slight thoracic extension at top; 8-12 x2-3, rest as needed (moderate challenge)
30/Hand x 9, 8, 8
E) Conditioning : 2:00 AB building from 70-85% effort (gradually ramping HR across this interval)
No rest, into the following.....
:30 Trap Bar DL @~40% DL 1RM
:30 Neutral Grip Pushup on DB w/ 10# vest on
:30 Dual KB FS @32kg/arm (or loaded wall sit w/ dual KB in front rack)
:30 Strict Pullup w/ light band (note tension used)
:30 BJ Step Down (24")
Rest 4-6 Minutes
x2-4 set
Hard to count here.
DL around 18 Reps
Push-ups around 15
Wall Sit with two 24kg KBs was enough. Can do Squats again
PU around 10 (although banded)
BJ around 11
Set reps are switched order would make that a little more fun.
-----
Saturday October 12, 2019
Status: missed
A) Open Workout 20.1:
14:10
I am super unfit right now. All that emotional stress took a lot. I hope that my old me comes back when thyroid medication is set right and I can maybe lose some weight.
B1) Single Arm Active Hang: w/ ribs and pelvis tucked and compressed; 10-30 sec /arm, rest as needed (will progress this and add twisting/ rocking down the line)
Done.
B2) Shoulder Rok Swing: 5-10 per direction w/ light load, rest as needed (Use a training bar, end weighted PVC, bat, etc to replicate this. https://www.youtube.com/watch?v=C2va7JKjH-A) x2-3 sets
No Rock, die Halos
B3) PVC Shoulder Flexion Stretches: https://www.instagram.com/p/BiAhLH5jAbi/?hl=en&
Accumulate 5-10 light loaded PVC shoulder flexion stretches w/ full inhale and exhale at max ROM on each rep, rest as needed
Done
C1) Cossack Squat: *Prior to D1/2 gently massage your jaw/ SCM muscles for 2-3 minutes, then before E gently roll our your feet with a lax ball for 2-3 minutes
Assisted Cossack Squats; 4-8 alt reps taking ROM as far as you can control, rest as needed x2-3
These help my hip a ton. Did them slightly weighted
C2) Side Lying Adductor Pulses: Side Lying Adductor Pulses; 8-10 x2-3/side, rest as needed (adjust position so accorindgly, as Max shows, so it's challenging, but doable for you -
Getting better.
C3) Hip Rotational Flow : 2-3 through
+
Some recomendations would be a seated 90/90 stretch, quadriped fire hydrants or hip windmills
Did Hip Windmills.
-----
Sunday October 13, 2019
REST DAY
Status: completed
-----
Monday October 14, 2019
Title: B Week
Status: missed
Warmup:
1. 5-10 Min Monostructural
2. 5-10 Min General, for example:
Banded Ankle Distraction x :60/Seite
Inchworm x5
Sumo Inchworm x5
Table Hold x30s
Leg Swings Front x10/Bein
Side Lying Leg Abduction x10/Bein
(Contralateral) Cossack Squat 2x5/Side
Bear Crawl x10m
Worlds Best Lunge x10 Steps
Push Up Shoulder Tap x10
Scapular Pull Up x10
Quadruped Thoracic Rotation x10/Side
Book Stretch x5/Side
Scorpion Stretch x5/Side
and/or bracing!
3. Movement Specific Work
A) Dynamic Shoulder Movement : 1-2 Sets, Reps nach Gefühl Mini Band Lift offs (geht auch ohne Band), Banded external Rotation, ggf. ground supported, Floor oder Wall-Slides, Facedown Behind the Neck PVC Press, ggf. weighted, Single Arm Downward Dog + Reach, External Rotation End-Range Hold https://www.instagram.com/p/BaKI9ihHtMc/?taken-by=strengthcoachtherapy
Done
B) Power Snatch: 1-3 reps OTM starting at 135# and adding 5-10lb per set - start w/ triples and stick with that until you have to drop down to doubles, then continue doubles until you have to drop to singles, then continue w/ that until you hit a moderatley challenging single - note highest load for 3/2/1.
Beat 85/95/100
90 - 100 - 105 yeah!
C) FS Prep: A. Banded Front Rack Opener; 5-6/side x2, rest as needed
B. High Elbow FS w/ empty bar; 3-5 x2-3, rest as needed
C1. ~20 sec front rack hold w/ mod-load, rest as needed x1-2
C2. 20-40 sec RKC plank, rest as needed x1-2
C3. 10-15 Frog pumps, rest as needed x1-2
C4. 10-15 stability ball leg curl @2020, rest as needed x1-2
Front Rack is most important here.
D) Front Squat: w/ heels on low riser; 6-8 x2-4, rest as needed (mod-smooth)
Could skip the risers! Don't know what it is, maybe the belt squats I tested or the SL Work or the banded ankle distractions, but these feel better than in a long time!
8x100
6x110
8x110
8x110
E1) Low Box Seated Overhead Press: @21x1; 6-8 x2-4, rest as needed (moderate challenge - https://www.instagram.com/p/Bx-gol9g8_K/)
42,5kg
8
E2) Weighted Strict Pronated Pull-Up: @21x0; 6-8 x2-4, rest as neeed (tough)
20kg
6
F) Assault Bike: :45 AB @~80% effort
:45 AB @50% effort
x repeat upto 15 sets
*Note approximate wattage used on the work/ rest sets. goal is to use the same thing for all work sets and all rest sets w/i a 10-15 watt range of deviation
+
2-3 x 10-20 Breaths (Rest 1-2 mins b/t sets) - relaxed inhale with a slightly forced exhale. Build slowly like a steam engine in rhythm as you go through the set. Do this upright seated (yoga position) or lying supine on the floor.
Around 500 watts working pace, Screen doesnt show wattage on rest intervals when bike is programmed
-----
Tuesday October 15, 2019
Status: missed
Warmup:
1. 5-10 Min Monostructural
2. 5-10 Min General, for example:
Banded Ankle Distraction x :60/Seite
Inchworm x5
Sumo Inchworm x5
Table Hold x30s
Leg Swings Front x10/Bein
Side Lying Leg Abduction x10/Bein
(Contralateral) Cossack Squat 2x5/Side
Bear Crawl x10m
Worlds Best Lunge x10 Steps
Push Up Shoulder Tap x10
Scapular Pull Up x10
Quadruped Thoracic Rotation x10/Side
Book Stretch x5/Side
Scorpion Stretch x5/Side
and/or bracing!
3. Movement Specific Work
A) Conditioning: AM
2-3 Sets:
20 cal AB @375-435 watts
Rest 1 minute
8-12 Thruster AFAP (115#)
Rest 1 minute
20 TTB for Time
Rest 3 Minutes
+
2-3 Sets:
5-15 TnG PS @75#/95#/115# per set
Rest 1 minute
15-25 UB WB w/ max concentric velocity
Rest 1 minute
120 DU's for Time
Rest 3 Minutes
Around 1:10 each round on the bike.
10 Reps 20s
20 TTB 35s
12 Thrusters 18s
TTB 34s
11 thruster 19s
TTB 35s
________________________
15 Snatches each round
20 WBs each round - pushing hard with my legs was right here?
DU unbroken in around 60s
harder than it looked.
B) Post Workout: Short aerobic cooldown, then.....
A. Shoulder and Neck CARs; 5 rotatiions in each direction per movement
B. Diaphragm Smash + Breathing Work
C. 1-2x through the sequence: 5-10 deep diaphragmatic breaths
-Long seated
-Bottom of a squat
-Kneeling or Seiza Sit
-Side Seated
-Half Lotus
-Seated cross legged on the ground
- hanging from Pull-Up Bar
D. Foot/ Ankle Routine
--> Notes for me:
1) Banded Ankle Distraction
2) Barfoot jump Rope
3) Eccentric Ankle Dorsiflexion 3x10/Leg
4) 3x 8-10 Eccentric Pistols on Box (trying to increase height and improve foot position/knee tracking here)
This takes quite a while! Still, enjoyed it.
-----
Wednesday October 16, 2019
Status: missed
Warmup:
1. 5-10 Min Monostructural
2. 5-10 Min General, for example:
Banded Ankle Distraction x :60/Seite
Inchworm x5
Sumo Inchworm x5
Table Hold x30s
Leg Swings Front x10/Bein
Side Lying Leg Abduction x10/Bein
(Contralateral) Cossack Squat 2x5/Side
Bear Crawl x10m
Worlds Best Lunge x10 Steps
Push Up Shoulder Tap x10
Scapular Pull Up x10
Quadruped Thoracic Rotation x10/Side
Book Stretch x5/Side
Scorpion Stretch x5/Side
and/or bracing!
A) Clean: 1.1.1.1.1 x3-4, rest 10-20s/2m (110-112.5kg while keeping all reps within the cluster fast/ snappy. Don't push above comfort - we want to leave some room for growth here)
4x 112,5kg
--> feeling better
B1) Deadlift: 6-8 moderate-smooth tng reps, rest 60-90s
8 reps with 150kg
B2) Box Jump Over: 10-14 reps w/ smooth cadence and rhytmic breathing, rest 60-90s x3-4 sets
Smooth but as fast as possible
B3) Strict Handstand Push-up: Max UB w/2" deficit, rest to recovery x3-4 sets
10, 11, 10
- not bad!
C) Self Directed Assistance: 2-3 exercises w/ one for lower mobility, one for posterior chain, one for lower leg (calf/ tib/ feet) strength – nothing too strenous – just driving blood and getting a little pump (2-3 sets of ea/)
Front Rack RFESS 2x8-10/Leg 80kg - this helps a lot!
+ some Sorenson Hold
D) Assault Bike: 5:00 AB
Foam Roll - 1 to 2 min (major muscle-groups -- intention is to increase blood flow / delviery to working tissues)
x2-6 sets @100-120 BPM
*You shouldn't feel any local fatigue or burning here - we want tissues to be working aerobically and to calm your CNS to allow you to recover faster
Done.
-----
Thursday October 17, 2019
REST DAY
Status: pending
-----
Friday October 18, 2019
REST DAY
Status: pending
-----
I think taking a low volume approach + some things that are actually fun will help me until I got my thyroid right. Thanks, Evan!
Donnerstag, 10. Oktober 2019
Week prior to deload
riday September 27, 2019
Status: completed
A) Power Snatch: Oly Prep:
Barfoot Calf Raises on Low Riser x15-20
RDL (feet & toes together x10)
Slant Board Squats x12-15
Bottom Squat Hold with Counterweight (Bar) x 30s --> Push Knees out
x2
+
Snatch:
Standing Barbell/Band External Rotation 2x 15
Muscle Snatches
1.1 x3-5, rest as needed (as heavy as you can w/o the legs shooting out laterally or form breaking down)
95kg. Felt okay. Didn't land that deep.
B) Hang Snatch High Pull: (or you can do snatch pulls off blocks above the knee); 1.1.1 x2-3, rest as needed (82.5-85kg - note difficulty/ quaility here)
I feel super off balance in the high hang and hang position. No even weight distribution, no upward momentum
C) Back Squat: w/ heels on ~10# plates and band around knees; 8 reps x2-4 sets, rest as needed (mod-smooth)
100kg. Is 10 times harder with band around the knees! 8, 8, 7 REps
E1) Incline Bench Press: KB Bench Press (20-30 degree angle); AMRAP (-2) @20-24kg per arm x3-5 sets, rest as needed
30 Degreee 28kg KB (Sorry, Coach)
—> Way better than DBs. Would love to keep working with KB for a while.
12
12 (better speed)
11
E2) Banded Dumbbell Row: Banded SA DB Row; 10-12 x3-5/side rest as needed (25-27.5kg +red band)
Felt good. Forearms a little tired tno.,
-----
Friday September 27, 2019
Title: PM
Status: completed
A) Ring Kip Swings + Transition Only: This is a great drill to teach body control and creating a "long body” kip. A cue I tell people is to “push the rings away” instead of pulling them down during the kip. Then the transition portion is to help show that you have control of the power coming from the hips and you’re landing in the bottom of the dip with control and smooth. https://www.youtube.com/watch?v=u-qcyKZtRYQ
Feels okay-ish. Was not good MU day.
B) Ring Muscle Up Transition Drill: Neutral Grip - Focus on initiating the hips, and then allowing the hands to rotate/slide in the rings to land with control in the bottom of the dip.This is mainly to help with your hands/chest position after the kip. https://www.youtube.com/watch?v=75yoBUQ22-Y
Could not do this today. Rings were occupied :(
C) Muscle Up: Ring MU; Max UB w/ techincal proficiency (leave 2-3 in the tank), rest to full recovery x2-3 sets (# of sets is determined by drop in reps - more than 10% drop from 1 set to the next = shut it down. Aim to beat 10 on 1st set.
Only 9 + 8. Felt shitty today. I lacked that pull back (like a face pull) Would like to add something like that in the WU.
Can we go back to the RMU combo used before? I think that helps me more!
D) Conditioning: 5:00 AMRAP:
14 Lateral Bar Burpee
50ft BB OHWL (95#)
14 CTB Pullups
Ski/ Row/ AB for cals in the remaining time @~80% effort (modality changes each set)
Rest 5 min b/w sets
Felt good so far.
52 Ski, 42 Bike, 54 Row. Like to get on that cardio peace breathing already.
-----
Saturday September 28, 2019
Status: completed
A) Throwdown 20: yeah
05:59
That was fun!
B) Assault Bike: 1:00 AB @175-200 watts
Rest 1 Minute
1:00 AB @225-250 watts
Rest 1 Minute
.....cont until Peak HR at the end of each set stops rising from the previous set or until you hit an ~8.5-9/10 RPE
(Rest to recovery, then....)
+
3:00 AB @80-85% of peak HR from first piece (or 50-75 watts slower than finishing pace from above)
Rest 3:00
x2-3 sets
*Note avg watts/ RPE from each set here
+
10-20 Minute AB @<150 watts (slow/ steady - focus on deep diaphragmatic breaths. Think of this as a moving meditation)
*can do a erg bike in place of this as well
Up to 550-575 which was obviously too fast. Had no HR Device. Will have one next time.
Was not able to hold 500 watts for 3 Mins so stuck to 460 which was already horrible.
-----
Monday September 30, 2019
Title: A Week
Status: completed
A) Clean and Jerk: 1.1.1.1.1 x3-4, rest 10-20s/2m (Execution focus - go as light as you need to ensure all reps are fast/ crisp w/ good form)
*You can use the squat routine I sent over w/ week 1B prior to this
*Do 2-3 sets of 10-12 leg curls at a @21x0 temo prior to part V,
100kg. 3 Sets. Focused on actively shrugging which helped. Still my squat clean just sucks compared to PC because of that front squat performance.
B) Back Squat: w/ Bands; 3x5, rest 2-3 minutes (Moderate effort - goal is an 8-8.5# level of tension/ effort at the top of the rep)
The only station where bands could be used was occupied :-(
Did some safety-bar squats. 5 Slow reps with 45/Side. x3 Sets.
On Wednesday‘s I am in a gym where they got chains if that helps.
C1) Weighted Ring Dip : w/ full depression at the top @21x1; AMRAP(-1) x3-5, rest 90-120s (10kg - goal is >26 reps across the first 3 sets))
11/10/9
Deeeep ROM.
C2) Tuck Front Lever: @max controllable ROM; AMRAP x3-5, rest 90-120s
Added a few seconds with right/left leg extended before hanging in tuck.
D) Accessory: Short aerobic cooldown followed by diaphragmatic breath work, then...
*Make sure to note reps/ loads for all of these
D1. DB Cuban Press; 10x3, rest 45-60s (9-10kg)
D2. Hanging Shoulder Circles 4-6 x3 forward and reverse, rest 45-60s
D3. Side Chain Opener; 8-10 x3/side, rest 45-60s (50kg or slightly heavier)
D4. SA Cable Reverse Fly OR Machine Reverse Fly; 10-12 x3, rest as needed >20kg
D1 10kg
D2 Done
D3 Lower weight, more focus on obliques.
D4 Done. 25kg x15
-----
Monday September 30, 2019
Title: AM Session
Status: completed
Warmup: Warm-Up:
100 Cal AAB
A) Conditioning: 2-3 Sets @80-85% effort
:40 Thruster (61kg - no more than 1 drop)
:20 Rest
:40 Bar Facing Burpee
:20 Rest
:40 Toes to Bar
:20 Rest
:40 DU's
:20 Rest
:40 2-Arm DB Sn (50#/arm)
Rest 2-3 Minutes b/w sets
*note reps for ea/ movement and Rd
+
8:00 AB building from ~175 watts ---> 365-385 watts gradually across the interval. This will roughly translate to a 25 watt increase in speed every minute
Rest to subjective ~8.5-9/10 recovery
x1-2 sets
Around 18 Thrusters
Was not able to count all Reps, but was slower on all exercises than with :30/:30 and so came out at around the same number of reps per exercise.
Did three rounds.
AAB intervals were great! Breathing, no burning.
-----
Tuesday October 1, 2019
Status: completed
A) Conditioning: *Last time you did 4 sets here and didn't pace/ execute well - goal is to not go out too hot so you can drop the time on each subsequent round
6 Sets @Rx'ed intensity (See below)
4 RMU
50ft DB FRWL (50#/arm)
14 BJO (24")
12 CTB Pullups
15 cal AB
Rest 2:30 b/w sets
*First 2 sets @~75-80% effort
*First 2 sets @~75-80% effort working on transition management and making sure all transitions, rep speed/ movement quality, etc are dialed. Next two sets at closer to an 85% intensity working on the same things while pushing the intensity a bit. Last two set should be closer to a ~95% intensity - push it and see what happens. If you go too deep let it be a learning experience for what you can maintain w/ quality
From 3:30 to around 3:00 to 2:30 (everything ub)
This kicks my ass so bad.
B) Row: 300m Row @1:46-1:48/500m
Rest 45 seconds
x repeat upto 20 sets
*If RPE crosses 8/10 shut it down
*Note total sets here
20 Sets. When breathing through my nose, I have way less burning in my muscles. If that helps? Exhaustion otherwise just comes from the burning sensation mostly in Glutes.
-----
Wednesday October 2, 2019
Title: AM
Status: completed
A) Diaphragm Smash: 1. Diaphragm Smash
2. Positional Breathing on AB; 10 deep diaphragmatic breaths sitting on the AB w/ your hands on the handles x2 sets
3. Seated with a tall spine; take a deep diaphragmatic breath allowing for full rib cage expansion, then exhale into a balloon. Repeat until balloon is filled. Do that for 1-2 total sets
Done. Also I bought a power breath device which should arrive tomorrow.
B) Assault Bike: 16 cal AB @250 watts
Rest 1 Min
16 cal AB @300 watts
Rest 1 Min
16 cal AB @350 watts
Rest 1 Min
...cont until you hit an 650 watts.
Then rest 3-5 Minutes and hit 10-16 sets by feel w/ 1 min rest 640-660 watts.
*This should feel like a high quality aerobic session that feels like work, but isn't a killer and isn't forcing you to grit through it
+
Short aerobic cooldown, then....
2-3 x 10-20 Breaths (Rest 1-2 mins b/t sets) - relaxed inhale with a slightly forced exhale. Build slowly like a steam engine in rhythm as you go through the set. Do this upright seated (yoga position) or lying supine on the floor.
16 Sets. More burning in muscles/legs than last time.
-----
Wednesday October 2, 2019
Status: completed
A1) Face Down Pass Through: Face down pass through + reverse with eagle grip; 6 each way; rest as needed
A2) GHD Thoracic Stretch : 1min continuous; rest as needed
A3) Active Thoracic Spinal Extension : 6-10 contractions
A4) Snatch Movement Prep: include the following here - 10-15ft PVC overhead duck walks x2 times through
B) Snatch: Sn. HS; 1.1 every 90s x5-10 sets (100kg. If quality/ power starts to deteriorate somewhere b/w 5 and 10 sets cut it there)
Barely made a snatch with 100kg. Did 9 Sets with 90 instead. Not happy with today’s training.
C1) Snatch Grip Deadlift: Snatch Deadlift off blocks (mid shin); 4-6 x3-4, rest as needed (>145kg. challenging w/ good form)
150kg. Felt good.
C2) Incline Bench Reverse Crunch: B/w each set of Sn DL do 4-6 Incline Bench reverse crunch w/ controlled eccentric, rest as needed (Engage the lats/ triceps isometrically throughout the entire movement while letting the abs and errectors lengthen on the eccentric)
Done. Good contraction in lats.
D) Conditioning: 10:00 AMRAP @~85% effort
10 PC (155#)
20 K.HSPU
20 WB (20#)
20 TTB
100 DU's
1 Round + 50 DU. Didn’t go too hard.
-----
Deload Week (Feedback below)
Rx'ed Work:
1. Complete both structural Routines (green cell)
2. Complete 1-2 of the EST sessions (blue cell)
3. Movement Homework 2x (yellow cell)
Optional Work:
No more than 5 sessions this week. You can do the structural/ EST sessions or the structural/ low intensity aerobic sessions on the same day or in the same session. The rest of the week can be composed of the following:
4. Extra Curriculars (purple cell)
5. Low intensity aerobic work (pink cell)Option 1:
A. Big Lifts: BS, FS, DL, WPU, OHP, CGBP - pick one upper and lower and hit 3-5 x3-5 @~80-85%
B. L-Sit Rope Climb; accumulate 3-6 total reps for quality
C. Self Directed Lower Assitance – 2-3 exercises w/ one for lower mobility, one that is knee flexion based movement (lunges, quad isolation work, sissy squats, etc) , one for lower leg (calf/ tib/ feet) strength – nothing too strenous – just driving blood and getting a little pump (2-3 sets of ea/)
D. Self directed core work (good options would be plank/ side plank variations, hanging leg/ knee raise variations, corner wiper, pallof presses, hollow rocks, decline situps, etc)
Option 2:
A. Big Lifts: Same as routine 1, but pick a different lift
B. Stack Press; 10-15 x2-3, rest as needed (Challenging w/o compensating. https://www.youtube.com/watch?v=c15JBujlILY&list=UUcoCfmrZG4f_QRnGXf09NuQ&index=18&t=0s)
C. COS Iron Scap protocol x1 time through
D. Self Directed Lower Assitance – 2-3 exercises w/ one for lower mobility, one for posterior chain, one for lower leg (calf/ tib/ feet) strength – nothing too strenous – just driving blood and getting a little pump (2-3 sets of ea/)
Session 1:
1:00 AB @125-150 watts
Rest 1 Minute
1:00 AB @175-200 watts
Rest 1 Minute
1:00 AB @225-250 watts
Rest 1 Minute
.....cont until Peak HR at the end of each set stops rising from the previous set or until you hit an ~8.5-9/10 RPE
(Rest to recovery, then....)
+
5:00 AB @75-85% of peak HR from first piece (~75-100 watts slower than finishing pace from above)
x2-4 sets
*Note avg watts/ RPE from each set here
Session 2:
In 14 minutes get as far into the ladder as possible.....
3,8,13,18,23,28....etc
Thruster (95#)
CTB PullupsYou can pick as many of these as you'd like, as long as you don't go over the 5 session total for the week
Option 1: Saturday throwdown workout
Option 2: Group class workout
Option 3: Open Skill Work:
Below is the list of open movements. Goal for this piece is to pick whichever you're not comfortable w/ and get some moderate touches in isolation or in combination with other movements. You can do an EMOM, some short 80-85% effort intervals, etc. If you need help constructing this let me know atleast 90 minutes in advance of your session.
-hand release push ups
-hand stand push ups
-burpees
-Wall ball
-Row
-DU's
-CTB
-Muscle ups
-Box jumps
-All barbell variation. i.e. power snatch, power clean, Thruster, S2O, CnJ, Deadlift, OHS, clean, etc.
-All DB variations: DB power cleans, DB walking lunges, DB HcJ, DB power snatchI'd recommend hitting 1-2/3 of these this week (can be on the same day as the stuff in cell #1/ other work)
EST Session 1-
2 Series of the following.....
50yd Freestyle swim @90% effort
x4 sets resting 40 sec b/w sets then ~60 before the next part
+
25yd Back Stroke swim @recovery effort focusing on rotation and 'reaching' out of the water to open your shoulders
x4 sets resting 20-30 sec b/w sets and then ~60 sec b/4 the next part
+
100yd swim w/ kick board (head down, unless when breathing, keeping the kick steady w/ the heels kissing the surface of the water. Manitan rigid body line)
x1 set, then rest as needed b4 starting back from the top w/ the 50yd free styles
One you go through two series of...
50x4
25x4
100x1
then complete the pool recovery program:
A. 1-3min of easy kicking/cycling of legs
B. Touches on drills *only do what's comfortable
-Leg swings
-Walking Knee hugs
-Easy skipping
-High knees
-Butt kicks
C. 1-3min of easy kicking/cycling of legs
EST Session 2:
Accumulate 20-60 Minutes @<140 BPM (conversational pace throughout)
Mix and Match from the following.....
-Assault Bike
-C2 Bike
-Row
-Skierg
-Run
-Stair Stepper
....etc
*If possible i'd try to do a good chunk of this outside to get some vitamin D/ fresh air
EST Session 3:
60-120 min hike
Homework (to be done 1-2x this week): Preferably done in the AM, but can be working into your schedule as you see fit
A. Visualization sequence:
-a few minutes of relaxation breathing with your eyes closed. Focus on your breath and clear the mind (if you need assistance check out head space or calm apps)
-with your eyes closed visualize yourself working through this movement routine with intent
-Come back to focusing on your bresth/ clearing the mind
B. Full Body CARs routine; 3-5 rotations per movement/ direction
C. Feet/ Ankles/ Calves; perform a few sets/ reps of a calf raise variation, an intrinsic foot strengthen movement from your normal foot/ anklle routine, and then spend a few minutes trying to contract different parks of your feet/ toes (creating novel sensory input to the feet)
D. Hips; pick your favorite hip opener and get some touches here. Some recomendations would be a seated 90/90 stretch, quadriped fire hydrants or hip windmills
D. T-Spine; pick your favorite t-spine opener and get some touches. Recomendations would be foam rolling, your snatch mobiulity routines for the t-spine, PVC lift offs, etc
E. respose postures - spend 5-10 minutes in one of these repose postures (can mix and match as well)
-Long seated
-Bottom of a squat
-Kneeling or Seiza Sit
-Side Seated
-Half Lotus
-Seated cross legged on the ground
_______________________________________________________________
- would like to incorporate a 5 minute squat per day - do it as WU or cool down?
- Iron Scap also is just a great routine - once per week/every two weeks would be great
- liked the two mandatory days! Squatting feels better - working on Adductors and sitting in a deep squat has helped the most.
- AAB up to 525-500 Watts for a max HR of 163 (next interval was same HR)
--> doing 5:00 with the prescribed wattage is pretty hard afterwards
- I practiced with some ankle mobility routines. Obviously this takes a long time, but the by far biggest change occured after a foot elevated banded ankle distraction. That pinchy feeling often occurs when doing deep squats or mobility so it might be worth working on that.
- That "around the world" type of cardio was really calming.
- can we add belt squats once a week after front or back squatting? <3
1. Complete both structural Routines (green cell)
2. Complete 1-2 of the EST sessions (blue cell)
3. Movement Homework 2x (yellow cell)
Optional Work:
No more than 5 sessions this week. You can do the structural/ EST sessions or the structural/ low intensity aerobic sessions on the same day or in the same session. The rest of the week can be composed of the following:
4. Extra Curriculars (purple cell)
5. Low intensity aerobic work (pink cell)Option 1:
A. Big Lifts: BS, FS, DL, WPU, OHP, CGBP - pick one upper and lower and hit 3-5 x3-5 @~80-85%
B. L-Sit Rope Climb; accumulate 3-6 total reps for quality
C. Self Directed Lower Assitance – 2-3 exercises w/ one for lower mobility, one that is knee flexion based movement (lunges, quad isolation work, sissy squats, etc) , one for lower leg (calf/ tib/ feet) strength – nothing too strenous – just driving blood and getting a little pump (2-3 sets of ea/)
D. Self directed core work (good options would be plank/ side plank variations, hanging leg/ knee raise variations, corner wiper, pallof presses, hollow rocks, decline situps, etc)
Option 2:
A. Big Lifts: Same as routine 1, but pick a different lift
B. Stack Press; 10-15 x2-3, rest as needed (Challenging w/o compensating. https://www.youtube.com/watch?v=c15JBujlILY&list=UUcoCfmrZG4f_QRnGXf09NuQ&index=18&t=0s)
C. COS Iron Scap protocol x1 time through
D. Self Directed Lower Assitance – 2-3 exercises w/ one for lower mobility, one for posterior chain, one for lower leg (calf/ tib/ feet) strength – nothing too strenous – just driving blood and getting a little pump (2-3 sets of ea/)
Session 1:
1:00 AB @125-150 watts
Rest 1 Minute
1:00 AB @175-200 watts
Rest 1 Minute
1:00 AB @225-250 watts
Rest 1 Minute
.....cont until Peak HR at the end of each set stops rising from the previous set or until you hit an ~8.5-9/10 RPE
(Rest to recovery, then....)
+
5:00 AB @75-85% of peak HR from first piece (~75-100 watts slower than finishing pace from above)
x2-4 sets
*Note avg watts/ RPE from each set here
Session 2:
In 14 minutes get as far into the ladder as possible.....
3,8,13,18,23,28....etc
Thruster (95#)
CTB PullupsYou can pick as many of these as you'd like, as long as you don't go over the 5 session total for the week
Option 1: Saturday throwdown workout
Option 2: Group class workout
Option 3: Open Skill Work:
Below is the list of open movements. Goal for this piece is to pick whichever you're not comfortable w/ and get some moderate touches in isolation or in combination with other movements. You can do an EMOM, some short 80-85% effort intervals, etc. If you need help constructing this let me know atleast 90 minutes in advance of your session.
-hand release push ups
-hand stand push ups
-burpees
-Wall ball
-Row
-DU's
-CTB
-Muscle ups
-Box jumps
-All barbell variation. i.e. power snatch, power clean, Thruster, S2O, CnJ, Deadlift, OHS, clean, etc.
-All DB variations: DB power cleans, DB walking lunges, DB HcJ, DB power snatchI'd recommend hitting 1-2/3 of these this week (can be on the same day as the stuff in cell #1/ other work)
EST Session 1-
2 Series of the following.....
50yd Freestyle swim @90% effort
x4 sets resting 40 sec b/w sets then ~60 before the next part
+
25yd Back Stroke swim @recovery effort focusing on rotation and 'reaching' out of the water to open your shoulders
x4 sets resting 20-30 sec b/w sets and then ~60 sec b/4 the next part
+
100yd swim w/ kick board (head down, unless when breathing, keeping the kick steady w/ the heels kissing the surface of the water. Manitan rigid body line)
x1 set, then rest as needed b4 starting back from the top w/ the 50yd free styles
One you go through two series of...
50x4
25x4
100x1
then complete the pool recovery program:
A. 1-3min of easy kicking/cycling of legs
B. Touches on drills *only do what's comfortable
-Leg swings
-Walking Knee hugs
-Easy skipping
-High knees
-Butt kicks
C. 1-3min of easy kicking/cycling of legs
EST Session 2:
Accumulate 20-60 Minutes @<140 BPM (conversational pace throughout)
Mix and Match from the following.....
-Assault Bike
-C2 Bike
-Row
-Skierg
-Run
-Stair Stepper
....etc
*If possible i'd try to do a good chunk of this outside to get some vitamin D/ fresh air
EST Session 3:
60-120 min hike
Homework (to be done 1-2x this week): Preferably done in the AM, but can be working into your schedule as you see fit
A. Visualization sequence:
-a few minutes of relaxation breathing with your eyes closed. Focus on your breath and clear the mind (if you need assistance check out head space or calm apps)
-with your eyes closed visualize yourself working through this movement routine with intent
-Come back to focusing on your bresth/ clearing the mind
B. Full Body CARs routine; 3-5 rotations per movement/ direction
C. Feet/ Ankles/ Calves; perform a few sets/ reps of a calf raise variation, an intrinsic foot strengthen movement from your normal foot/ anklle routine, and then spend a few minutes trying to contract different parks of your feet/ toes (creating novel sensory input to the feet)
D. Hips; pick your favorite hip opener and get some touches here. Some recomendations would be a seated 90/90 stretch, quadriped fire hydrants or hip windmills
D. T-Spine; pick your favorite t-spine opener and get some touches. Recomendations would be foam rolling, your snatch mobiulity routines for the t-spine, PVC lift offs, etc
E. respose postures - spend 5-10 minutes in one of these repose postures (can mix and match as well)
-Long seated
-Bottom of a squat
-Kneeling or Seiza Sit
-Side Seated
-Half Lotus
-Seated cross legged on the ground
_______________________________________________________________
- would like to incorporate a 5 minute squat per day - do it as WU or cool down?
- Iron Scap also is just a great routine - once per week/every two weeks would be great
- liked the two mandatory days! Squatting feels better - working on Adductors and sitting in a deep squat has helped the most.
- AAB up to 525-500 Watts for a max HR of 163 (next interval was same HR)
--> doing 5:00 with the prescribed wattage is pretty hard afterwards
- I practiced with some ankle mobility routines. Obviously this takes a long time, but the by far biggest change occured after a foot elevated banded ankle distraction. That pinchy feeling often occurs when doing deep squats or mobility so it might be worth working on that.
- That "around the world" type of cardio was really calming.
- can we add belt squats once a week after front or back squatting? <3
Donnerstag, 26. September 2019
Friday September 20, 2019
Title: Gym Session
Status: completed
Warmup: 10 Minutes for quality
Push Up Plank Hold on Rings: 3-5 breaths
1 Arm Overhead Hold: 3-5 breaths each arm
Romanian Deadlift: x 8 with 3-5 breath hold at bottom position, start light and keep bar pressed in to your body
A1) Clean Pull: 1.1.1 x3-5, rest 10-20 sec/ 90 sec (115-120kg)
Felt good! (Try to focus on continuing to pull with arms!) 120kg
A2) Power Clean: of blocks (1-2 inches above or below knee) 2-3 rep cluster x3-5, rest as needed (112.5-115kg)
112,5 - 2-3 Reps - below knee is the worst position ever.
C) Dumbbell Split Squat: w/ back foot pressing up against a wall; 10-12 x2-3/side, rest 90 sec b/w sides
10-8-7
42,5kg/Hand - hard.
Staying super upright
E) Close Grip Bench Press: @21x1; build to a tough 6 w/ a spotter (goal is >110kg. Leave a little in the tank)
6 at 110 (better this time, last time more struggle city)
F) Dual Dumbbell Prone Row: w/ slight thoracic extension at top; 8-12 x2-3, rest as needed (moderate challenge)
27,5/Hand x 9,9,8
G) Conditioning : 2:00 AB building from 70-85% effort (gradually ramping HR across this interval)
No rest, into the following.....
:30 Trap Bar DL @~40% DL 1RM
:30 Neutral Grip Pushup on DB w/ 10# vest on
:30 Dual KB FS @20kg/arm (or loaded wall sit w/ dual KB in front rack)
:30 Strict Pullup w/ light band (note tension used)
:30 BJ Step Down (24")
Rest 4-6 Minutes
x2-4 set
AAB 35 Cals
Was hard to count here.
DL were around 35/Side and 18 Reps
PU: No Vest
Wall-Sit at 32kg
PU around 10-12 with black band.
Around 13-15 BJ.
Tbh this format was really no fun at all, fixed reps would make it a little more interesting. Also, Trap Bar DL felt good first, but made my lower back go tight pretty fast. I know that you gotta do stuff that's not fun when you want to become a good athlete, but at least twice a week some "fun" stuff would training make a little more appealing. The "old format" was better.
-----
Saturday September 21, 2019
Status: completed
A) Throwdown 19:
Only 2 Rounds + all step overs. NOT happy with that. Only limiter were my forearms.
Cleaned 130kg after that and 140 almost (both power positon)
B1) Single Arm Active Hang: w/ ribs and pelvis tucked and compressed; 10-30 sec /arm, rest as needed (will progress this and add twisting/ rocking down the line)
Done, getting better.
B2) Shoulder Rok Swing: 5-10 per direction w/ light load, rest as needed (Use a training bar, end weighted PVC, bat, etc to replicate this. https://www.youtube.com/watch?v=C2va7JKjH-A) x2-3 sets
Done. Hard time to open up shoulder and not just use my wrists
B3) PVC Shoulder Flexion Stretches: https://www.instagram.com/p/BiAhLH5jAbi/?hl=en&
Accumulate 5-10 light loaded PVC shoulder flexion stretches w/ full inhale and exhale at max ROM on each rep, rest as needed
Done. great one.
C1) Cossack Squat: *Prior to D1/2 gently massage your jaw/ SCM muscles for 2-3 minutes, then before E gently roll our your feet with a lax ball for 2-3 minutes
Assisted Cossack Squats; 4-8 alt reps taking ROM as far as you can control, rest as needed x2-3
Jaw is super tight.
Using a light load on the Cossack squats
C2) Side Lying Adductor Pulses: Side Lying Adductor Pulses; 8-10 x2-3/side, rest as needed (adjust position so accorindgly, as Max shows, so it's challenging, but doable for you -
I got more ROM and more "feeling" on my right side. The left side was the one hurting first/more
C3) Hip Rotational Flow : 2-3 through
+
Some recomendations would be a seated 90/90 stretch, quadriped fire hydrants or hip windmills
Done.
-----
Monday September 23, 2019
Title: B Week
Status: completed
Warmup: 3 Sets:
30 Cal Bike
1 Round of: 6 Slow Push-Up Shoulder Taps, 6 Toe Touches + Single Arm Bridge, 6 Quadruped Bird Dogs
+
3x 12-15 Standing Banded External Rotations
+
Barbell Yoga:
Tippy Toe Hamstring Opener
Rotator Twists
Side Bends
Cuban Rotations
Sotts Press
A) Power Snatch: Oly Prep:
Barfoot Calf Raises on Low Riser x15-20
RDL (feet & toes together x10)
Slant Board Squats x12-15
Bottom Squat Hold with Counterweight (Bar) x 30s --> Push Knees out
x2
+
Snatch:
Standing Barbell/Band External Rotation 2x 15
Muscle Snatch from Bottom Position 2x 6-8
Clean:
Front Rack Tricep Opener 2x:30/Side
1-3 reps OTM starting at 135# and adding 5-10lb per set - start w/ triples and stick with that until you have to drop down to doubles, then continue doubles until you have to drop to singles, then continue w/ that until you hit a moderatley challenging single - note highest load for 3/2/1.
Highest load for 3: 85kg
For 2: 95kg
For 1: 100 kg
Again, more cardio and breathing than anything else. Technique gets worse because of this.
B) FS Prep: A. Banded Front Rack Opener; 5-6/side x2, rest as needed
B. High Elbow FS w/ empty bar; 3-5 x2-3, rest as needed
C1. ~20 sec front rack hold w/ mod-load, rest as needed x1-2
C2. 20-40 sec RKC plank, rest as needed x1-2
C3. 10-15 Frog pumps, rest as needed x1-2
C4. 10-15 stability ball leg curl @2020, rest as needed x1-2
Done. FR is getting better!
C) Front Squat: w/ heels on low riser; 6-8 x2-4, rest as needed (mod-smooth)
9x80kg ATG
8x80 man this is hard. Even hits my hammies more.
80kgx8
Front Rack was great after that warm up.
Overall, this makes me feel my legs way more.
D1) Low Box Seated Overhead Press: @21x1; 6-8 x2-4, rest as needed (moderate challenge - https://www.instagram.com/p/Bx-gol9g8_K/)
>20 Reps Goal 40kg
40kg
9
8
7
First feels easy, then suddenly harder. Gotta focus to not lean back.
D2) Weighted Strict Pronated Pull-Up: @21x0; 6-8 x2-4, rest as neeed (tough)
(16kg - goal is >18 total reps)
16kg
7-7-6
E) Assault Bike: :45 AB @~80% effort
:45 AB @50% effort
x repeat upto 15 sets
*Note approximate wattage used on the work/ rest sets. goal is to use the same thing for all work sets and all rest sets w/i a 10-15 watt range of deviation
+
2-3 x 10-20 Breaths (Rest 1-2 mins b/t sets) - relaxed inhale with a slightly forced exhale. Build slowly like a steam engine in rhythm as you go through the set. Do this upright seated (yoga position) or lying supine on the floor.
500 watts on x15
(Same wattage as last time, happy with that)
F1) Barbell Hip Thrust: 2x 6-8 Tempo 21X2
Bootinizer
35/Side + 2 Yellow Bands
8 Reps
F2) Rear Foot Elevated Split Squat: 2x 8-10 Tempo 3111
70kg Front Rack x 9/Leg on Hamstring Curl Machine
F3) Donkey Calf Raise: 2x 10-15 Tempo 3513
20kg/Side
-----
Tuesday September 24, 2019
Status: completed
Warmup: Warm-Up:
5 Min Row
+
3 Rounds:
Inchworms: x 5 (Video )
Sumo Inchworms: x 10 (Video )
Leg Abducted Rocking: x 5 each leg
Sciatic Nerve Flossing: 1 minute each leg (Video )
40m Sandbag Carry 70kg
A) Conditioning: 1 Set:
AB - start 200 watts and every 8 cals add 50 watts until you hit an 8-8.5/10 RPE
Rest 1 min, then....
7 Minute Running Clock:
25 OHS (115#)
Then in remaining time get as far as you can into the following ladder....
1-2-3-4...etc UB BMU
*Space these out as needed to complete each set UB. If you fail a rep the workout ends
+
1 Sets:
AB @50 watts faster than finishing pace from above until RPE hits 9/10 RPE
Rest 1 min, then....
10 Minute Running Clock:
50 WB (20#)
Then in remaining time get as far as you can into the following ladder....
1-2-3-4-5-6-7-8-9-10 UB CTB Pullups
*Space these out as needed to hit each set UB. If you complete the last rung note your time and thats your score. If you fail a rep the ladder the workout ends
AAB up to 650 (80 Cals) in 5 Mins.
OVHS unbroken, then BMU up to 6 unbroken. This was just a grip issue today like on the TTTTd.
Then :59 at 700 watts. 30 Cals.
Workout in 06:20. WB felt harder than usual and were not ub. (after AAB obviously)
Although AAB has improved a lot (also since I am getting thyroid support), local muscle failure/burning was the only limiter today on every movement.
B) Post Workout: Short aerobic cooldown, then.....
A. Shoulder and Neck CARs; 5 rotatiions in each direction per movement
B. Diaphragm Smash
C. 1-2x through the sequence: 5-10 deep diaphragmatic breaths through the nose in ea/ position (same as last cycle)
D. Foot/ Ankle Routine
--> Notes for me:
1) 2-3 Mins barfoot jump rope
2) Posterior banded ankle distraction or Ankle Floss (:90/Side)
3) 3x 10 Eccentric Pistols on Box (trying to increase height and improve foot position/knee tracking here)
4) Toe Work (Sitting on Flexed Toes, etc. Rolling up on toes)+
5) Squatting Calf Raise 2x15-20
6) KB Tibialis Raise 2x15-20
Everything done.
With Shoes:
Banded Ankle Distraction
Without Shoes:
3-5 Min Barefoot Jump Rope
3x 10m Tippy Toe Walk + 15 Tibialis Raises/Side
3x 10 Eccentric Pistols/Side
-----
Wednesday September 25, 2019
Status: completed
Warmup: Warm-Up:
2 Rounds
Banded Posterior Hip Distraction: 1 minute each leg
Lateral Banded Step Overs: x 20 as high as capable without pinching in your hips
Paused Squat Press Outs: x 8 with 10-25 pound KB, DB or Plate
Jump Squats: x 5, do not connect reps, reset your feet between each rep
2 Rounds:
1 Arm Waiters Squat: 2 x 10 each arm @ moderate weight with 3 count pause at bottom, increase to a heavy weight on the second set. Your second set of 10 should be difficult. (4 sets total)
+
Banded Tricep Stretch
A) Banded Posterior Hip Distraction:
B) Clean: 1.1.1.1.1 x3-4, rest 10-20s/2m (105-112.5kg while keeping all reps within the cluster fast/ snappy. Don't push above comfort - we want to leave some room for growth here)
That Warm-Up actually helped a lot and hip pain gets better.
Used 110kg, all that front rack work helps. Early arm bend a little bit tho.
C) Romanian Deadlift: @21x1; 6-8 x3, rest 2 minutes (135-140kg. Only go down to mid-shin - note RPE for each set)
140kg x 8,7,6 - RPE around 8 but otherwise would loose form.
D) Machine Hamstring Curls: 3x 10-12, rest :90
+ Dropset
70kg
E1) Seated Dumbbell Tricep Extension: 10-12 , rest 1 min (mod-smooth)
30kg
30kg x10 each time. Love that one
E2) Strict Handstand Push-up: Max UB - push to failure, rest 1 min (2" deficit)
7, 7, 6 + some kipping HSPU
E3) Ski Erg: 2:00 at conversational pace (steady breathing and good blood flow w/o any pooling), rest to full recovery x2-4
Damper 1 - around 1000-1100 Cal Pace
F) Assault Bike: 5:00 AB
Foam Roll - 1 to 2 min (major muscle-groups -- intention is to increase blood flow / delviery to working tissues)
x2-6 sets @100-120 BPM
*You shouldn't feel any local fatigue or burning here - we want tissues to be working aerobically and to calm your CNS to allow you to recover faster
Done.
-----
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Title: Gym Session
Status: completed
Warmup: 10 Minutes for quality
Push Up Plank Hold on Rings: 3-5 breaths
1 Arm Overhead Hold: 3-5 breaths each arm
Romanian Deadlift: x 8 with 3-5 breath hold at bottom position, start light and keep bar pressed in to your body
A1) Clean Pull: 1.1.1 x3-5, rest 10-20 sec/ 90 sec (115-120kg)
Felt good! (Try to focus on continuing to pull with arms!) 120kg
A2) Power Clean: of blocks (1-2 inches above or below knee) 2-3 rep cluster x3-5, rest as needed (112.5-115kg)
112,5 - 2-3 Reps - below knee is the worst position ever.
C) Dumbbell Split Squat: w/ back foot pressing up against a wall; 10-12 x2-3/side, rest 90 sec b/w sides
10-8-7
42,5kg/Hand - hard.
Staying super upright
E) Close Grip Bench Press: @21x1; build to a tough 6 w/ a spotter (goal is >110kg. Leave a little in the tank)
6 at 110 (better this time, last time more struggle city)
F) Dual Dumbbell Prone Row: w/ slight thoracic extension at top; 8-12 x2-3, rest as needed (moderate challenge)
27,5/Hand x 9,9,8
G) Conditioning : 2:00 AB building from 70-85% effort (gradually ramping HR across this interval)
No rest, into the following.....
:30 Trap Bar DL @~40% DL 1RM
:30 Neutral Grip Pushup on DB w/ 10# vest on
:30 Dual KB FS @20kg/arm (or loaded wall sit w/ dual KB in front rack)
:30 Strict Pullup w/ light band (note tension used)
:30 BJ Step Down (24")
Rest 4-6 Minutes
x2-4 set
AAB 35 Cals
Was hard to count here.
DL were around 35/Side and 18 Reps
PU: No Vest
Wall-Sit at 32kg
PU around 10-12 with black band.
Around 13-15 BJ.
Tbh this format was really no fun at all, fixed reps would make it a little more interesting. Also, Trap Bar DL felt good first, but made my lower back go tight pretty fast. I know that you gotta do stuff that's not fun when you want to become a good athlete, but at least twice a week some "fun" stuff would training make a little more appealing. The "old format" was better.
-----
Saturday September 21, 2019
Status: completed
A) Throwdown 19:
Only 2 Rounds + all step overs. NOT happy with that. Only limiter were my forearms.
Cleaned 130kg after that and 140 almost (both power positon)
B1) Single Arm Active Hang: w/ ribs and pelvis tucked and compressed; 10-30 sec /arm, rest as needed (will progress this and add twisting/ rocking down the line)
Done, getting better.
B2) Shoulder Rok Swing: 5-10 per direction w/ light load, rest as needed (Use a training bar, end weighted PVC, bat, etc to replicate this. https://www.youtube.com/watch?v=C2va7JKjH-A) x2-3 sets
Done. Hard time to open up shoulder and not just use my wrists
B3) PVC Shoulder Flexion Stretches: https://www.instagram.com/p/BiAhLH5jAbi/?hl=en&
Accumulate 5-10 light loaded PVC shoulder flexion stretches w/ full inhale and exhale at max ROM on each rep, rest as needed
Done. great one.
C1) Cossack Squat: *Prior to D1/2 gently massage your jaw/ SCM muscles for 2-3 minutes, then before E gently roll our your feet with a lax ball for 2-3 minutes
Assisted Cossack Squats; 4-8 alt reps taking ROM as far as you can control, rest as needed x2-3
Jaw is super tight.
Using a light load on the Cossack squats
C2) Side Lying Adductor Pulses: Side Lying Adductor Pulses; 8-10 x2-3/side, rest as needed (adjust position so accorindgly, as Max shows, so it's challenging, but doable for you -
I got more ROM and more "feeling" on my right side. The left side was the one hurting first/more
C3) Hip Rotational Flow : 2-3 through
+
Some recomendations would be a seated 90/90 stretch, quadriped fire hydrants or hip windmills
Done.
-----
Monday September 23, 2019
Title: B Week
Status: completed
Warmup: 3 Sets:
30 Cal Bike
1 Round of: 6 Slow Push-Up Shoulder Taps, 6 Toe Touches + Single Arm Bridge, 6 Quadruped Bird Dogs
+
3x 12-15 Standing Banded External Rotations
+
Barbell Yoga:
Tippy Toe Hamstring Opener
Rotator Twists
Side Bends
Cuban Rotations
Sotts Press
A) Power Snatch: Oly Prep:
Barfoot Calf Raises on Low Riser x15-20
RDL (feet & toes together x10)
Slant Board Squats x12-15
Bottom Squat Hold with Counterweight (Bar) x 30s --> Push Knees out
x2
+
Snatch:
Standing Barbell/Band External Rotation 2x 15
Muscle Snatch from Bottom Position 2x 6-8
Clean:
Front Rack Tricep Opener 2x:30/Side
1-3 reps OTM starting at 135# and adding 5-10lb per set - start w/ triples and stick with that until you have to drop down to doubles, then continue doubles until you have to drop to singles, then continue w/ that until you hit a moderatley challenging single - note highest load for 3/2/1.
Highest load for 3: 85kg
For 2: 95kg
For 1: 100 kg
Again, more cardio and breathing than anything else. Technique gets worse because of this.
B) FS Prep: A. Banded Front Rack Opener; 5-6/side x2, rest as needed
B. High Elbow FS w/ empty bar; 3-5 x2-3, rest as needed
C1. ~20 sec front rack hold w/ mod-load, rest as needed x1-2
C2. 20-40 sec RKC plank, rest as needed x1-2
C3. 10-15 Frog pumps, rest as needed x1-2
C4. 10-15 stability ball leg curl @2020, rest as needed x1-2
Done. FR is getting better!
C) Front Squat: w/ heels on low riser; 6-8 x2-4, rest as needed (mod-smooth)
9x80kg ATG
8x80 man this is hard. Even hits my hammies more.
80kgx8
Front Rack was great after that warm up.
Overall, this makes me feel my legs way more.
D1) Low Box Seated Overhead Press: @21x1; 6-8 x2-4, rest as needed (moderate challenge - https://www.instagram.com/p/Bx-gol9g8_K/)
>20 Reps Goal 40kg
40kg
9
8
7
First feels easy, then suddenly harder. Gotta focus to not lean back.
D2) Weighted Strict Pronated Pull-Up: @21x0; 6-8 x2-4, rest as neeed (tough)
(16kg - goal is >18 total reps)
16kg
7-7-6
E) Assault Bike: :45 AB @~80% effort
:45 AB @50% effort
x repeat upto 15 sets
*Note approximate wattage used on the work/ rest sets. goal is to use the same thing for all work sets and all rest sets w/i a 10-15 watt range of deviation
+
2-3 x 10-20 Breaths (Rest 1-2 mins b/t sets) - relaxed inhale with a slightly forced exhale. Build slowly like a steam engine in rhythm as you go through the set. Do this upright seated (yoga position) or lying supine on the floor.
500 watts on x15
(Same wattage as last time, happy with that)
F1) Barbell Hip Thrust: 2x 6-8 Tempo 21X2
Bootinizer
35/Side + 2 Yellow Bands
8 Reps
F2) Rear Foot Elevated Split Squat: 2x 8-10 Tempo 3111
70kg Front Rack x 9/Leg on Hamstring Curl Machine
F3) Donkey Calf Raise: 2x 10-15 Tempo 3513
20kg/Side
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Tuesday September 24, 2019
Status: completed
Warmup: Warm-Up:
5 Min Row
+
3 Rounds:
Inchworms: x 5 (Video )
Sumo Inchworms: x 10 (Video )
Leg Abducted Rocking: x 5 each leg
Sciatic Nerve Flossing: 1 minute each leg (Video )
40m Sandbag Carry 70kg
A) Conditioning: 1 Set:
AB - start 200 watts and every 8 cals add 50 watts until you hit an 8-8.5/10 RPE
Rest 1 min, then....
7 Minute Running Clock:
25 OHS (115#)
Then in remaining time get as far as you can into the following ladder....
1-2-3-4...etc UB BMU
*Space these out as needed to complete each set UB. If you fail a rep the workout ends
+
1 Sets:
AB @50 watts faster than finishing pace from above until RPE hits 9/10 RPE
Rest 1 min, then....
10 Minute Running Clock:
50 WB (20#)
Then in remaining time get as far as you can into the following ladder....
1-2-3-4-5-6-7-8-9-10 UB CTB Pullups
*Space these out as needed to hit each set UB. If you complete the last rung note your time and thats your score. If you fail a rep the ladder the workout ends
AAB up to 650 (80 Cals) in 5 Mins.
OVHS unbroken, then BMU up to 6 unbroken. This was just a grip issue today like on the TTTTd.
Then :59 at 700 watts. 30 Cals.
Workout in 06:20. WB felt harder than usual and were not ub. (after AAB obviously)
Although AAB has improved a lot (also since I am getting thyroid support), local muscle failure/burning was the only limiter today on every movement.
B) Post Workout: Short aerobic cooldown, then.....
A. Shoulder and Neck CARs; 5 rotatiions in each direction per movement
B. Diaphragm Smash
C. 1-2x through the sequence: 5-10 deep diaphragmatic breaths through the nose in ea/ position (same as last cycle)
D. Foot/ Ankle Routine
--> Notes for me:
1) 2-3 Mins barfoot jump rope
2) Posterior banded ankle distraction or Ankle Floss (:90/Side)
3) 3x 10 Eccentric Pistols on Box (trying to increase height and improve foot position/knee tracking here)
4) Toe Work (Sitting on Flexed Toes, etc. Rolling up on toes)+
5) Squatting Calf Raise 2x15-20
6) KB Tibialis Raise 2x15-20
Everything done.
With Shoes:
Banded Ankle Distraction
Without Shoes:
3-5 Min Barefoot Jump Rope
3x 10m Tippy Toe Walk + 15 Tibialis Raises/Side
3x 10 Eccentric Pistols/Side
-----
Wednesday September 25, 2019
Status: completed
Warmup: Warm-Up:
2 Rounds
Banded Posterior Hip Distraction: 1 minute each leg
Lateral Banded Step Overs: x 20 as high as capable without pinching in your hips
Paused Squat Press Outs: x 8 with 10-25 pound KB, DB or Plate
Jump Squats: x 5, do not connect reps, reset your feet between each rep
2 Rounds:
1 Arm Waiters Squat: 2 x 10 each arm @ moderate weight with 3 count pause at bottom, increase to a heavy weight on the second set. Your second set of 10 should be difficult. (4 sets total)
+
Banded Tricep Stretch
A) Banded Posterior Hip Distraction:
B) Clean: 1.1.1.1.1 x3-4, rest 10-20s/2m (105-112.5kg while keeping all reps within the cluster fast/ snappy. Don't push above comfort - we want to leave some room for growth here)
That Warm-Up actually helped a lot and hip pain gets better.
Used 110kg, all that front rack work helps. Early arm bend a little bit tho.
C) Romanian Deadlift: @21x1; 6-8 x3, rest 2 minutes (135-140kg. Only go down to mid-shin - note RPE for each set)
140kg x 8,7,6 - RPE around 8 but otherwise would loose form.
D) Machine Hamstring Curls: 3x 10-12, rest :90
+ Dropset
70kg
E1) Seated Dumbbell Tricep Extension: 10-12 , rest 1 min (mod-smooth)
30kg
30kg x10 each time. Love that one
E2) Strict Handstand Push-up: Max UB - push to failure, rest 1 min (2" deficit)
7, 7, 6 + some kipping HSPU
E3) Ski Erg: 2:00 at conversational pace (steady breathing and good blood flow w/o any pooling), rest to full recovery x2-4
Damper 1 - around 1000-1100 Cal Pace
F) Assault Bike: 5:00 AB
Foam Roll - 1 to 2 min (major muscle-groups -- intention is to increase blood flow / delviery to working tissues)
x2-6 sets @100-120 BPM
*You shouldn't feel any local fatigue or burning here - we want tissues to be working aerobically and to calm your CNS to allow you to recover faster
Done.
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