Video Links:
https://www.youtube.com/playlist?list=PLUHnUbdphG7CSa3j5y0wMQzeOKHIT9bFb
Monday:
Monday:
Programming + Comments:
A. PS; 1 rep OTM x8-12 sets (~75% effort. Video first two sets, two middle sets, and last two sets)
--> used 80kg. As you may see, I am not able to stay flat footed long enough and also feel like I got like zero power transfer into that bar.
B. DL; 5x5; rest 2-3m (~85% effort - video 1 set from front/ back/ side)
--> Used 190kg and did 3 sets. I hate Deadlifts although my PR is 3x260kg. Doing RDLs I can hinge properly with tight core and tension on hammies, not on regular DLs.. erectors were sore next day.
C. DB RFESS: builds to a moderatley challenging set of 10 on each leg (video top set)
--> 40kg/Leg, left was a little harder today. Had slightly sore glutes the next day. Never have sore glutes after squatting, just rarely.
+ 19.4: Man I completely fucked this up, did first 10BMU unbroken lol.. I realized I am really uncomfortable with doing high sets of low reps like in the 50 C2Bs, maybe thats why I started out too hot.
--> grandpa got back to hospital on sunday, had a horrible night.
Daily Rating (0-10): 5--> used 80kg. As you may see, I am not able to stay flat footed long enough and also feel like I got like zero power transfer into that bar.
B. DL; 5x5; rest 2-3m (~85% effort - video 1 set from front/ back/ side)
--> Used 190kg and did 3 sets. I hate Deadlifts although my PR is 3x260kg. Doing RDLs I can hinge properly with tight core and tension on hammies, not on regular DLs.. erectors were sore next day.
C. DB RFESS: builds to a moderatley challenging set of 10 on each leg (video top set)
--> 40kg/Leg, left was a little harder today. Had slightly sore glutes the next day. Never have sore glutes after squatting, just rarely.
+ 19.4: Man I completely fucked this up, did first 10BMU unbroken lol.. I realized I am really uncomfortable with doing high sets of low reps like in the 50 C2Bs, maybe thats why I started out too hot.
--> grandpa got back to hospital on sunday, had a horrible night.
Self-Masssage/Cool-Down/Breathing Work: Didn't do, should have.
Energy during training: 5
Performance: 4
Tension/Soreness: 1
Willingness: 2
Whoop Recovery Score: 45%
Reflection: Bad emotions and stress affect my sleep more than they should. Did the strength part with my buddy PM, that was fun. Also tried some Nordic Curls and I dont even come close to a nice, slow rep!
Tuesday:
Programming + Comments:
D. Amrap unbroken strict pull ups x1 set
--> 15 Reps.
E. 10 Rounds For Time: 5 UB C2B Pullups (video)
--> 2:30
+
3 Sets:
10 seconds to hit a max sprint speed on the rower
Rest 2m b/w rounds
*Note fastest pace per 500m hit, even if only for a second
--> 1:12 (this spiked my HR up to 160)
+
2,000m Row Time Trial
*Note time, average pace, average HR, and all limiters
--> 06:42 (My PR is 06:30 from three (!) years ago where I was definitely lighter than now)
--> started at 1:37 (06:30 pace and got slower down to 1:47, then I realized I am a little bitch and upped to 1:37 and even faster til the end
--> limiters: felt definitely my back & arms from doing the pull-ups, also legs and glutes. this felt more like a strength issue although the damper was set to 6. Really, really exhausting (especially mentally), although my max HR was "only" 164.
--> might be due to a bad day form, still not happy with this!
+
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.
--> 15 Reps.
E. 10 Rounds For Time: 5 UB C2B Pullups (video)
--> 2:30
+
3 Sets:
10 seconds to hit a max sprint speed on the rower
Rest 2m b/w rounds
*Note fastest pace per 500m hit, even if only for a second
--> 1:12 (this spiked my HR up to 160)
+
2,000m Row Time Trial
*Note time, average pace, average HR, and all limiters
--> 06:42 (My PR is 06:30 from three (!) years ago where I was definitely lighter than now)
--> started at 1:37 (06:30 pace and got slower down to 1:47, then I realized I am a little bitch and upped to 1:37 and even faster til the end
--> limiters: felt definitely my back & arms from doing the pull-ups, also legs and glutes. this felt more like a strength issue although the damper was set to 6. Really, really exhausting (especially mentally), although my max HR was "only" 164.
--> might be due to a bad day form, still not happy with this!
+
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.
A2. Face Down Shoulder Rotation; 2-3 slow controlled reps x2 sets, rest as needed (https://www.youtube.com/watch?v=m2bPi_20p1U)
A3. Kneeling German Hang; 20-30 sec x2, sets rest as needed
--> All of these were awesome! Exactly what I need! A2 is really, really hard for me.
B1. Scrapping Cuban Press; 10x3, rest 45-60s (light - https://www.instagram.com/p/BVWyXSbBwd1/?taken-by=coacheugeneteo)
B2. COS Side Chain Opener; 8-10 x3/side, rest 45-60s (use the COS on the eye level attachment. https://www.instagram.com/p/Bi1d0iJB3h5/?taken-by=coacheugeneteo)
B3. Prone Grip COS Reverse Fly; 10-12 x3, rest as needed
--> even more awesome! That B2 man! I can barely do 10 cuban curls with a lady's bar. StrongFits principles are about finding the obliques and I have a hard time doing so, these 3 got them pumped up really nicely!
C1. Modified Seiza Sit w/ tibial internal rotation; 30-60 sec sit w/ 2-3 pulses during that time like he does in the video, rest as needed (https://youtu.be/EQPchi7AVKA?t=1m44s)
c2. Facedown Knee CAR; 4-6/side, rest as needed (perform manual ankle rotations and soft tissue work on your quads w/ your hands b/w sets - https://www.youtube.com/watch?v=ntzP7KMnQIw)
--> Turning my feet in like in C1 gives me such an intense stretch in the outside of my shin! exactly the muscles that feel like cramping when trying to push my knees forward in a squat.
--> I didnt quite get C2. Should I try to internally rotate my hip/leg?
+
Accumulate 10-30 Minutes @<140 BPM (conversational pace throughout)
Mix and Match from the following.....
-Assault Bike
-Row
-Skierg
-Run
-Swim
-Hike
....etc
*If possible i'd try to do a good chunk of this outside to get some vitamin D/ fresh air
Daily Rating (0-10): 6
Self-Masssage/Cool-Down/Breathing Work: Cool Down on AABEnergy during training: 7
Performance: 6
Tension/Soreness: 8
Willingness: 5
Whoop Recovery Score: 50%
Whoop Strain: 13.7
Reflection: Still bad sleep. Lots of stuff to do. Happy to only do one session per day and happy when open are over!
Wednesday:
Programming + Comments:
A. HS Hold; AMSAP against wall in perfect hollow body position w/ hands under shoulders (video)--> 1:26
B. Strict HSPU; Max UB x1 set
--> 15 reps, Open Standard
C. 5 Minute AMRAP: Kipping HSPU (note reps per minute as well as total reps)
--> only 52 lol. Dunno if I just got a bad week or it is cause I havent done these in a while or cause I got worse. Had issues with proper hand positioning and using my legs. As you may see, forearms are in a weird position.
+
30 Minue Assault Bike - Max cals
*Note total cals, average watts, avg/ peak HR, and all percieved limitations
--> 419 Cals. 20 Minutes around 61-62 RPM and 315ish watts, got a little slower in the last 10 mins.
I dont know if its a "nocebo"-effect (if you ever heard of that) but like on the rower, this just feels like a strength issue. I didn't even breath hard, some periods just through the nose. But when I tried to ride faster, at some point I slowed down so the pace I rode was the 30 min pace for sure. Average HR was 150 all the time, Just a little spike in the end when I pushed the pace again.
Daily Rating (0-10): 5
Self-Masssage/Cool-Down/Breathing Work: Longer warm-Up than usual - yeah!Energy during training: 7
Performance: (HSPU: 3, Bike: 8)
Tension/Soreness: 7 (shoulders were still sore)
Willingness:8
Whoop Recovery Score: 52%
Reflection: Not happy with my HSPU. Although eating not that much atm, I feel quite heavy again.
Friday:
Programming + Comments:
B. Snatch; build to a moderatley tough single w/o fails (video)
--> 100kg super easy, failed 105 cause my thoughts wandered off. Haven't snatched this heavy in a while (although it's not a lot), so taking off some volume might have been the right choice!
C, FS; 5x3-5; rest 2m (80-85% effort. Video 1 set from front/ back/ side)
--> 120kg for 3 reps. Could have pushed a little harder but did not want to use a belt and had to get training done in a relatively short timeframe due to some meetings.
D. Strict Bar Dip w/ full scapular depression; 4-8 UB quality reps, rest as needed x3 sets
(video from front/ back/ side - https://www.instagram.com/p/Bf75BsNh3yD/?taken-by=coacheugeneteo)
--> Damn this was hard! I definitely struggle with this motion of scapular depression, might be the reason for my shitty front rack. Was not feeling the serratus that much and have generally a hard time doing so. Fourpack abs almost cramped a few times
+
2:00 AB @80-85% effort
x1 set
+
1:00 AB @25-50 watts faster than the 2 min piece
x2 sets
+
:30 AB AB @50-125 watts faster than the 2 min piece (as desired/ go by feel)
x3 sets
+
short aerobic cooldown followed by diaphragmatic breath work and movement/ mobility as needed
--> 600watts (started a little faster and ended a little slower)
--> 630watts
--> 700 watts
This was a really nice approach to a conditioning session! Thank you!
Notes:
-The rest b/w distances / reps here should be compelte and dictated by how you feel on the day.
-You should finish this cyclical stim session feeling no worse for the wear and like you can throw down tomorrow with everything you can bring to the table
--> 100kg super easy, failed 105 cause my thoughts wandered off. Haven't snatched this heavy in a while (although it's not a lot), so taking off some volume might have been the right choice!
C, FS; 5x3-5; rest 2m (80-85% effort. Video 1 set from front/ back/ side)
--> 120kg for 3 reps. Could have pushed a little harder but did not want to use a belt and had to get training done in a relatively short timeframe due to some meetings.
D. Strict Bar Dip w/ full scapular depression; 4-8 UB quality reps, rest as needed x3 sets
(video from front/ back/ side - https://www.instagram.com/p/Bf75BsNh3yD/?taken-by=coacheugeneteo)
--> Damn this was hard! I definitely struggle with this motion of scapular depression, might be the reason for my shitty front rack. Was not feeling the serratus that much and have generally a hard time doing so. Fourpack abs almost cramped a few times
+
2:00 AB @80-85% effort
x1 set
+
1:00 AB @25-50 watts faster than the 2 min piece
x2 sets
+
:30 AB AB @50-125 watts faster than the 2 min piece (as desired/ go by feel)
x3 sets
+
short aerobic cooldown followed by diaphragmatic breath work and movement/ mobility as needed
--> 600watts (started a little faster and ended a little slower)
--> 630watts
--> 700 watts
This was a really nice approach to a conditioning session! Thank you!
Notes:
-The rest b/w distances / reps here should be compelte and dictated by how you feel on the day.
-You should finish this cyclical stim session feeling no worse for the wear and like you can throw down tomorrow with everything you can bring to the table
Daily Rating (0-10): 8
Self-Masssage/Cool-Down/Breathing Work: Not that much today.. meh.Energy during training: 8
Performance: 7-8
Tension/Soreness: 3
Willingness: 8
Reflection: Not happy with the fact that I didn't have much time for that session, but still happy with the results. My buddy Marc joined me. He thinks about doing the TTT program. Maybe we could find a way that his and mine Saturday session is the same (like sport specific) so we can train together at least once a week?
Saturday:
Programming + Comments:
19.5--> 14:12
Daily Rating (0-10):
Self-Masssage/Cool-Down/Breathing Work: Hypervolt + AABEnergy during training: 8
Performance: 7-8
Tension/Soreness: 2
Willingness: 9
Reflection: I am willing to put in lots of quality work to improve my performance as a Crossfit athlete! I also need to learn how to split up my gymnastics, which I am apparently very bad at. Also, I did my Thrusters for example in 13-10-10 and a friend in sets of max. 7-8 who ended with a better time. Same last week: I started with 10 BMU (dunno why), he did sets of 2 and had a better score. Not saying that is is the only reason, I just gotta learn to pace even smarter.
PS: Quads were sore as hell from this.
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