Calender Week 11

Video Links:

https://www.youtube.com/playlist?list=PLUHnUbdphG7CSa3j5y0wMQzeOKHIT9bFb

Friday:

Programming + Comments:

A. Clean & Jerk; build to a ~90% effort single (video for tech review)
--> 130kg. Should have build up slower. Afraid to let myself fall into that dip.

B. Back Squat; build to a moderatly challenging set of 10 w/o grinded reps or compensation in form (video)
--> didnt realise how long i pause at the top each time!

C. Prone Grip Collar Bone to Bar Pullup Hold; AMSAP x1 set (video from behind w/ shoulder blades visible)
--> should have checked the video. Not really visible.. 30 Seconds.

D. Wtd pullup – build quickly to a tough single (video top set)
-- 2x 1,75 Pood (40kg) McGyver Style yeah

E. Planche - experiment and find the most advanced tuck planche progression you can hold for 20 sec (https://gmb.io/planche/). Note what you get up to.
--> Knees on bench and close to the body gives the hardest contraction of abs. Knees on elbows is more a balance issue.

+

30 second Assault Bike for max cals @100% effort
38 Cals. Could not maintain the output til the end of the 30s. 1600 watt max. PR is 1999.

Daily Rating (0-10):

Energy during training: 8
Performance: 7
Tension/Soreness: 7
Willingness: 8
Whoop Recovery Score: 70%
Whoop Strain:
Reflection: Was a little bit in a rush due to the short timeframe after university.

Saturday:

Programming + Comments:

EMOM30: 15 Cal C2, 15 Burpees (alternating)

--> felt like shit after Uni and wanted to do something. Knew I would not perform well. Also had no judge or company.

Daily Rating (0-10): 4

Energy during training: 7
Performance: 7
Tension/Soreness: 4
Willingness: 2
Whoop Recovery Score: 30%
Whoop Strain: 13.4
Reflection: Should have taken a complete rest day.

Sunday:

Programming + Comments:

Daily Rating (0-10):

Energy during training:
Performance:
Tension/Soreness:
Willingness:
Whoop Recovery Score: 85%
Whoop Strain:
Reflection:

Just worked on Sunday. Great recovery after spending time with my gf that night.