Dienstag, 23. April 2019

CW17

KW 17

Monday:
Programming:

A. Dynamic Shoudler Movement - 1-2 cycles through the routine (sets / reps by feel - https://www.instagram.com/p/BaKI9ihHtMc/?taken-by=strengthcoachtherapy)
B. Snatch; 1.1.1.1.1x3, rest 10-20s/ 2m (92.5-97.5kg across - note RPE each set)
C. FS @22x1; 4x3-5; rest 2m (90kg - if RPE is under 8.5 up it for the next set)
D. Sup CTB WPU @21x3; 3 reps, rest 2m xFS2 (mind tempo change)
E. SA DB Z-Press @21x1; 6-8x3/side, rest 30-45s b/w sides (>15kg)
+
4-6 Sets:
1k Row Building from 1:48-1:50 ----> 1:38-1:40 across the interval
Rest to recovery b/w sets
*Gradually build in speed such that you're pulling a 1:43-1:45 at the 500m mark, then over the last 500m drop it down to a 1:38-1:40. Note RPE for each set, time/ avg pace, and approx time to recovery

—> external Rotation
—> Prone Lift Offs
—> Wall Slides
—> Serratus Slides

B) not that good today. Some missed Reps here and there. Last set no misses. Standing up the Squat is really not a strength issue, more getting my power into the ground and in the bar in the first to third pull. Turning knuckles in helps. 
3x 92,5kg @ RPE10 (hard to give this a number, misses now and then, long pauses)

C) 4x90 @8 // 3x100 @ 9,5 // 3x100@9 // 4x100@9 (closer Grip helped a lot!)

D) If I really want my chest to touch the bar, I have to use a fairly close grip. On the other hand, using a wider grip and arching my back really helps getting into the lats. 5x3 unweighted, focused on feeling 
--> that way it is not C2B tho.

E) 3x6 at 15kg cause left side was the limiting factor. —> my left oblique is weaker and I have a really hard time contracting both sides. 

Row:
4 sets. RPE above 9. breathing was shallow again and made everything subjectively way harder. Legs and Glutes fill with blood quicker. Last week I could maintain a ‚breath in-cadence‘ while pulling or at least a natural occurring rhythm. 

Comments:
Daily Rating (0-10): 6
Self-Masssage/Cool-Down/Breathing Work: walk
Energy during training: 7-8
Performance: 6
Tension/Soreness: 9 (neck sore from Saturday’s TnG HPC)
Willingness: 7
Reflection: FS went great! Rest not so much. But I‘ll take it. 
Wins: Front rack improving, Pulling palms in on Snatches saved my lifts. 

Tuesday:
Programming:
5 Sets @incremental paces:
50 double unders
14 UB Wall Ball 
10 HSPU
20 cal AB 
Rest 2 minutes b/w sets 
*Goal is to improve ability to put out more power as fatigue is onsetting
*Start at ~80% effort and increase effort each set. This should be displayed with faster times from set to set. Shoot for 2-5 sec improvement from set to set
+
20-30 AB @low effort/ low HR
+
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
-Bottom of a squat
-w/ arms overhead or hanging from bar 
D. Foot/ Ankle Routine
-10x2 foot circle w/ toes flexed / directiom
-10x2 toe/ ankle coordination 
-10-12 x1-2 diagonal patterns
-5-8 x1-2 rolling up onto the toes
-5-8 x1-2 ankle rolling side to side
-15-20 x2 Squatting calf raise 
-15-20 x2 Banded Tibialis Raises in power rack 

Comments:

 Did that diaphragm smash before. Helped a lot.

 Was able to increase the pace on AAB (330, 350, 380, 415, 440) from round to round. Still I realize that I get slower on certain movements, but tried to stay fast. 
--> HSPU felt like crap. Dunno what happened to my kipping HSPU (like in testing week). Also that close space of 92cm feels super unnatural for my long arms.

 CARS: my neck is pretty tight indeed! How did you know that so that you program those?

 Mobility Routine: done

Daily Rating (0-10): 8 
Self-Masssage/Cool-Down/Breathing Work: Bike in sun
Energy during training: 9
Performance: 7
Tension/Soreness: still traps: 7
Willingness: 8
Reflection: Those HSPU need a lot of work.

Wins: Doing more mobility work. <3

A. Clean & Jerk; 1 OTM upto 20 sets @~75% effort (speed/ technical focus)
B. Staggered Stance Trap Bar RDL @20x1; 6x3/leg, rest 90s b/w sides (Light to mod- This should feel like a mix between a SL RDL and standard RDL- https://www.youtube.com/watch?v=QDEMmKocxbM)
C. RNT DB Reverse Lunge; 8-10 x2-3/side, rest 60s b/w sides (https://www.youtube.com/watch?v=IAK6wqGxoss)
D. GHR Iso Hold; 10-15 sec x3 rest as needed (add light load if easy - https://www.youtube.com/watch?v=cxMXuZyDweg)
+
8 Minute AMRAP @80-85% effort (talk test - 5 word answer)
20 FRWL (95#)
2 RC
500m Row 
(Rest 6-8m)
+
8 Minute AMRAP @80-85% effort (talk test - 5 word answer)
15 cal AB 
12 Burpee BJ Over (24")
60 DU's 
(Rest 6-8m)
+
1 Mile Run @80-85% effort (talk test - 5 word answer)

Comments:

Did conditioning AM and Weights PM:

8 Min: 2 Rounds + 10 Lunges (short rope so legless RC) —> felt good! (rowing <3)

8 Min: 2 Rounds + 10 BBJO (breathing on those burpees not that good)

Mile: it started raining like dogshit so I did 1,2km on SkillMill in 05:45. Happy with that pace!

A) Did not feel good at all. Got dizzy every lift (might be the weather), FS didnt feel and look good and I still pull to early with my arms. Any cues for that? 110kg

B) Not sure if I like the variation with the trap bar that much. Normal SLRDL work better I guess. Bar + 30kg/Side.

C) 40kg + 1 Dropset cause I wasnt happy with my C&J

D) Thought „meh, I’m gonna do regular GHR when this is too easy“. But for sure it wasnt!

Daily Rating (0-10): 7 (AM 9)
Self-Masssage/Cool-Down/Breathing Work: Low AAB
Energy during training: 8
Performance: AM 8, PM 6
Tension/Soreness: 5 (not that much)
Willingness: Little bit of bad mood during the PM session due to some private stuff
Reflection: should have focused on my training instead of bothering of private shit PM. Also, every set I dont pull early feels so much better cause arms are way faster!

Wins: Awesome SL Squats, GHR Iso Hold is great!

Friday:
Programming:
A1. Snatch Pull; 1.1 x4; rest 60 sec (105,100,95,90% 1RM per set - note loads this week for A1/2)
A2. Power Snatch; 1.1.1x3; rest 2-3m (70-75% across each set)
B. BS; 6-8 light to moderate reps x3-5 sets (Same cues as last time - >120kg while not compensating in movement quality) 
C1. SA DB Arnold Bench Press; 8/arm x3, rest 1 min or as needed (Same focus as last time - >22.5kg) 
C2. Bent Over SA DB Row w/ rotation; 8/side x3, rest 1 min or as needed (Same focus as last time - >17.5kg) 
+
(Optional - Time/ energy/ motivation perimitting)

With a 45 min cap:
250m Row @1:56-1:58/500m
rest 1 min 
*Note: When you can no longer maintain the pace w/o going over 8.5 RPE, the session is over and just perform easy AB for the duration of the 45 min interval
*This shouldn't be terribly difficult, so keep that in mind going in/ don't bump the pace to make it harder for yourself

Comments:
A1: Percentages used (120kg, 115kg, 110kg, 105kg
A2: 80kg across. Turning my elbows up helps to keep the arms long

B: 120 x 8/8/8/6 
—> Felt good!
C1: 3x8 with 22,5kg
C2: 3x8 with 17,5kg 
—> both worked great.

+ 

45 mins of rowing. As expected, not too hard.

Daily Rating (0-10): 7
Self-Masssage/Cool-Down/Breathing Work: Bike
Energy during training: 6
Performance: 6
Tension/Soreness: 3
Willingness: 6
Reflection: Training that early for oly after a rest day doesnt work for me.
Wins: Learned about my snatch technique.

Saturday:
Programming:

Scored as 3 separate event

3 Minute AMRAP:
10 WB (30#)
10 cal AB
(Rest 2 Min, then...)

3 Minute AMRAP:
5 Squat Snatch (135#)
10 cal AB
(Rest 2 Min, then...)

3 Min AMRAP:
5 Thruster (135#)
10 cal AB
+
15-30 Minute AB @<175 watts (slow/ steady - focus on deep diaphragmatic breaths. Think of this as a moving meditation)
+
A1. 10-12 Scraping Cuban Press @light-load, rest as needed (https://www.instagram.com/p/BVWyXSbBwd1/?taken-by=coacheugeneteo)
A2. 10-12 BF Laterals @2.5-5lb/arm, rest as needed (https://www.youtube.com/watch?v=jPkInVI9l5A)
A3. 10-12 COS Fly w/ prone grip (trying to reach outward and create as large a half circle with your hands as possible), rest as needed x2 sets
B1. 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 45-60s (https://youtu.be/EQPchi7AVKA?t=1m44s)
B2. Facedown Knee CAR; 4-6/side, rest 45-60s (perform manual ankle rotations and soft tissue work on your quads w/ your hands b/w sets)
B3. Pike Pulse'; 6-10 reps w/ controlled eccenttric, rest as needed x2-3 sets through (position hands as far back as you need to scale the difficulty back)
B4. Squatting Calf Raise; 15-25 reps, rest as needed x2-3 sets (https://www.instagram.com/p/BeAScfUBBQD/?taken-by=coacheugeneteo)
Comments:

3 Rounds
2 + 5 (couldnt drop the bar)
3 Rounds

—> this was mostly challenging for local leg endurance

A1: First time I found a proper set-up. Brutal! 20kg
A2: 2kg DBS. Love that one as wel.
A3: Done (different machine)

B1-B3: Done. All great ones. Love those pulses to feel my lower abs.

Daily Rating (0-10): 9
Self-Masssage/Cool-Down/Breathing Work: 8
Energy during training: 9
Performance: 8
Tension/Soreness: 5
Willingness: 8
Reflection: That was a fun one! Thanks!

Wins: Good mobility on snathces and thrusters.



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Donnerstag, 18. April 2019

CW 16

Monday:
Programming:
A. Clean; 1.1.1.1.1x3, rest 10-20s/ 2m (112.5-115kg. Note RPE each set)
B. BS @22x1; 4x3-5; rest 2m (slight inc over 130kg - note RPE each set)
C1. Strict Ring Dip w/ full depression at the top @21x1; 8-10 reps x3, rest as needed (add a little load while maintaining depression)
C2. Banded Front Lat Pulldowmn @21x1; 8-12 x3, rest as needed (Same setup as last time - >60kg)
+
2 Sets:
750m Row @75-80% effort
Rest 2m b/w sets, then 2m b4 next part
*Time for both of these should be w/I 5 sec of each other 
+
2 Sets done AFAP w/o break in qualty or slogging through work
25 Wall Ball (20#)
15 CTB Pullup 
Rest 2m b/w sets, then 2m b4 next part
*Time for both of these should be w/i 10 sec of each other 
+
2 Sets:
40 cal AB @75-80% effort
Rest 2m b/w sets, then 2m b4 next part
*Time for both of these should be w/I 5 sec of each other 
+
2 Sets done AFAP w/o break in qualty or slogging through work
25 Wall Ball (20#)
15 CTB Pullup 
Rest 2m b/w sets, then 2m b4 next part
*Aim for no slower than 20 sec slower than the last series of these


Comments:
A: 112,5kg RPE between 8 and 9 I would say. Pretty inconsistent technique today so that made the difference between the reps. I am a little afraid to get that bounce in the bottom.
B: 130kg for 4 instead of 3 last time. 135kg was enough to fall over a little.
C1: Did not use extra weight but slow and laaarge ROM. Was not that strong today.
C2: 60 and 65kg. Had a harder time feeling my TM today. Pull-Overs work a little better here I think.

+ 2:30 / 2:40 (Row)
+ 1:09 / 1:06 (WBS C2B)
+ 2:12 / 2:12 (Bike)
+ 1:15 / 01:25 (I was still going ub with quick transitions but apparently it was just slower movement which caused the times to decline. Did not expect that!


Daily Rating (0-10): 7
Self-Masssage/Cool-Down/Breathing Work: short AAB
Energy during training: 6
Performance: 6
Tension/Soreness: 3
Willingness: 6-7
Reflection: Was pretty tired today after a long day of getting back to Germany. Still gave my best.
Wins: Brathing during those rows gets better!

Tuesday:
Programming:
A. Shoulder and Neck CARs; 5 rotatiions in each direction per movement 
+
2 Rounds @~75% effort (feels like work, but you can answer questions with a full sentence)
30 cal AB
10 Alt DB Sn (50#)
10 TTB
500m Row 
30 DU's 
(Rest 5 Minutes)
+
2 Rounds @~75% effort 
500m Row 
10 Dball Over Shoulder (mod)
10 Dball facing burpee 
30 cal AB
30 DU's


Comments:

Love those Tuesday sessions! Especially after the hard Monday. Kept the paces on AAB around 330 and on Row 1:45 which is an improvement! Also I feel the diaphragm smash really helps my breathing. Some guy erased my times on the whiteboard... 

Daily Rating (0-10): 9
Self-Masssage/Cool-Down/Breathing Work: Walk
Energy during training: 8
Performance: 9
Tension/Soreness: 7
Willingness: 8
Reflection: Shoulder Mob is improving. 
Wins: Good breathing, Paces improving. 

Wednesday:
Programming:
A1. Elevated Cat Stretch; (5-10 sec contract/ 5-10 sec relax x2-3 cycle) x2 sets, rest as needed
A2. Face Down Shoulder Rotation; 2-3 slow controlled reps x2 sets, rest as needed
A3. Kneeling German Hang; 20-30 sec x2, sets rest as needed
B. Sn the hang (above knee) ; 1 rep OTM upto 20 sets @~75% effort (speed/ technical focus - video every 3-4th set. Make sure to note a load this time)
C. Snatch Grip RDL @21x1; 8x3-4, rest 2m (80kg across - relax the traps/ make sure you're not shrugging)
D1. Pressing Sn Balance w/ 45-65lbs; 3-5 slow controlled reps x3, rest 60s (notes loads this week for D1/2)
D2. Heels Elevated 1 arm KB Sotts Press; 6-8x3 reps, rest as needed (slow/controlled. Exagerated thoracic rotation w/ each rep)
+
:60 cal AB @450 watts
Rest 1m x repeat until failure 
*If you break 15 sets cut the rest down to 45s seconds 
*If you break 22 sets cut the rest to 30 seconds


Comments:

A1-3) Love that as a prep!

B) 75-85kg. Getting better! Feel like I turn my elbows to far back? (Videos following) - did 15 sets/reps.
C) Better this time. Hammies are either sore from this or the bike. Great feeling in my mid-back if I can keep the traps relaxed. 8-10 Reps at 80kg
D1: 20-30kg, gets better AFTER doing the rotation work (so round 2 and 3 were better)
D2: 12kg Kettlebell for 6 Reps. Damn so freaking hard.

AAB: Capped myself due to time after 29 Sets (7 rounds of :30 rest). This time there was more local fatigue in my legs, like a strenght effort.

Daily Rating (0-10): 9
Self-Masssage/Cool-Down/Breathing Work: Had to leave, long bike haha
Energy during training: 8
Performance: 8
Tension/Soreness: 5
Willingness: 8
Reflection: Oly lifts feel better! Also, thoracic mobility. But it still needs a lot of work!
Wins: Getting "better" from the hang. Biking improves.

Video:
https://www.youtube.com/playlist?list=PLUHnUbdphG7BCfKUmRopfl1MrGpxINPqY



Friday:
Programming:
A1. Clean Pull; 1.1x4; rest 60 sec (105,100,95,90% clean 1RM per set)
A2. Power Clean; 1.1x4; rest 2-3m (70-75% effort - speed/ power focus)
B. FS; 2 reps @~80% (fixed load for all sets), rest 1m xFS2 (see fatigue scale below)
C. CGBP @32x1; 4x2-4, rest 2 minutes (control it down, pause 1" off the chest, then explode up. 110-115 across here - note RPE each set)
+
In 10 Minute window:
3 Min AMRAP @~80% effort
10 WB (20#)
6 BBJO (24")
6 CTB Pullups
25 DU's
...in remaining 7 minutes AB 
Rest 2-3 minutes
x2 sets
*Note: The goal of the AB is to work on finding the maximum wattage you can sustain while recovering to repeat effort, not to push the pace. This should serve to help you find a greater understanding and awareness of your how the bike impacts you for mixed work and how to work at a pace on the bike that doesn't spill you over.

Comments:

A1+A2) Felt good! Still, I think I don’t use my traps enough and have to focus on not getting on my toes too early. PCs felt fast and snappy.
B) Ended after 10 sets. Hard to really feel a „FS2“. Started to stand up a little slower so I stopped here. Felt my legs the day after.
C) 120kg x3 (by error) 110kg 3x4 at RPE 9
+ 
2x 2 Rounds + 6 WBS 
—> this was where I felt that I move slow during Movements like WBS or C2B.
—> Bike: both rounds around 330 watts and 98 cals. Felt better to get on that bike and already breathing harder.

Daily Rating (0-10): 9
Self-Masssage/Cool-Down/Breathing Work: Time with bae
Energy during training: 9
Performance: 8
Tension/Soreness: 2
Willingness: 9
Reflection: Great Session! On some of those conditioning pieces I feel like I’m not doing enough reps on certain movements (like those 52 WBS) but I am sure you know what you’re doing.
Wins: Good pacing!

Saturday:
Programming:

2-4 Sets of following @~smooth pace (goal is to move through these at a steady clip working on movement quality, breathing, and fast transitions)
10 PS (75#)
10 BJO (24")
50ft Double KB FRWL (25ft down and back - 16kg/arm)
Rest 2 minutes
10 HPC (115#)
25ft shuttle run x2 (there and back = 1)
15 cal Skierg 
Rest 2 minutes 
+
Every 90 seconds x6-8 sets
10 bar facing burpee 
*Start at ~80% effort and increase effort each set. This should be displayed with faster times from set to set. Shoot for 1-3 sec improvement from set to set. You should finish this feeling like it was a challenge, but not feeling wrecked
+
15-30 Minute AB @<175 watts (slow/ steady - focus on deep diaphragmatic breaths. Think of this as a moving meditation)
+
A1. Modified Lunge Snatch; 8-10 x2/side, rest as needed (Light. see cues/ demo in the video - https://www.instagram.com/p/BkHxhS4hawf/?taken-by=coacheugeneteo)
A2. Crosslegged Isometric Press; 1 press + 30 sec hold x2, rest as needed (aim to simultaneously elevate shoulders, push bar backward into the rack, pull the torso forward, and keep an upright spine w/ ribs tucked. Text me for the video)
A3. Bottoms up KB Arnold Press; 6-8 x2/side, rest as needed (start w/ KB in front of you w/ a neutral grip and finish the rep w/ the KB to the side with a prone grip. Text me for the demo video)
B1. Natural Knee Extension @2020; 6-10 x2-3, rest 45-60s
B2. Seated 90/90 with deep diaphragmatic breaths; 6-10 breaths/side x2-3, rest 45-60s
B3. Segmental Back Extension; 8-12 slow controlled reps x2-3, rest 45-60s
B4. Donkey Calf Raise + Alt Calf Raise; 10-20 + 6-10 x2-3, rest as needed (https://www.instagram.com/p/Bitp7LYhIJY/?taken-by=coacheugeneteo_)"

Comments:

1:11 - 3:11 —> 1:11
04:15-06:15 —> 1:04
07:19-09:19 —> 1:06
10:24-12:24 —> 1:05
13:30-15:30 —> 1:06
16:32-18:32 —> 1:02
19:28-21:28 —> 0:58

Did those sets alternating, hope that was right! BJO already feel way better. Glutes were sore from FS (thats a rare thing!) and I am still not good at lunges. Did TnG „bounce“ cleans and my traps were sore AF next days.

Burpees:

:90 were running down, this was the time left after each int.
Starting slow and getting faster really helps to dial in an efficient technique!

:52
:53
:60
1:05
1:06
1:10
1:11
1:13

A1) 6kg —> great one! When getting into stretches like that, I feel it really does not improve my squat. Main issues still are hip IR and ankles. _Rear Delts still were really happy.
A2) Forgot to ask for that vid.
A3) 8kg. Have a really hard time to stay straight on unilateral work! (saw this because of the mirror they got in that gym…)

B1-B3: Did regular calf raises. Standing makes me shrug, seated is better. Felt a pinch in my ankle on these.

Daily Rating (0-10): 9,5
Self-Masssage/Cool-Down/Breathing Work: Spikeball
Energy during training: 9
Performance: 9
Tension/Soreness: 7 (glutes)
Willingness: 9
Reflection: What a great session with my buddy!
Wins: Everything




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Dienstag, 9. April 2019

CW15

KW15

Monday:
Programming:
Fun Park yeah 

Comments:
Daily Rating (0-10):
Self-Masssage/Cool-Down/Breathing Work:
Energy during training:
Performance:
Tension/Soreness:
Willingness:
Reflection:
Wins:

Tuesday:
Programming:
A. Dynamic Shoudler Movement - 1-2 cycles through the routine (sets / reps by feel - https://www.instagram.com/p/BaKI9ihHtMc/?taken-by=strengthcoachtherapy)
B. Snatch; 1.1.1.1.1x3, rest 10-20s/ 2m (80-85% effort Video 1 set)
C. FS @22x1; 4x3-5; rest 2m (70-75%. Positional/ postrual strength over abs strength)
D. Sup CTB WPU @21x4; 3 tough reps, rest 2m xFS2 (let isometric str dictate load - if this is tough w/ just BW don't add load)
E. SA DB Z-Press @21x1; 6-8x3/side, rest 30-45s b/w sides (positional focus)
+
3-5 Sets:
1k Row Building from 1:50-1:52 ----> 1:40-1:42 across the interval
Rest to recovery b/w sets
*Gradually build in speed such that you're pulling a 1:45-1:47 at the 500m mark, then over the last 500m drop it down to a 1:40-1:42. Note RPE for each set, time/ avg pace, and approx time to recovery


Comments:

A: That was a great prep for the oly-part! Loved it!
B: 80, 90, 95kg Really happy with that! Felt solid, especially the pull under the bar.
C: Only 90kg but without lifters and strict tempo was already really painful.. (4x 5, 4, 3, 3)
D: No extra weight. Still super hard to really touch the bar with my collarbones.
E: 15kg here for 8 Reps. SA is way harder.
Row: Thanks for the cues! Did 5 rounds.

Daily Rating (0-10): 9
Self-Masssage/Cool-Down/Breathing Work:
Energy during training: 9
Performance: 8
Tension/Soreness: 6 (from weekend)
Willingness: 8
Reflection: Really happy with my snatches, other exercises a little weak.
Wins: Snatch OVHD position, doing 5 rounds of rowing and feeling good.

Wednesday:
Programming:
Wedneday: Hotel Gym

3-5 Sets @incremental paces:
50 double unders
10 Thruster (95#)
12 Bar Facing Burpee
10 Toes to Bar
25 cal Row
*Goal is to improve ability to put out more power as fatigue is onsetting
*Start at ~80% effort and increase effort each set. This should be displayed with faster times from set to set. Shoot for 2-5 sec improvement from set to set
+
20-30 AB @low effort/ low HR (can sub for another cyclical modality like a rower or stationary bike if needed)
+
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
-Bottom of a squat
-w/ arms overhead or hanging from bar 
D. Foot/ Ankle Routine
-10x2 foot circle w/ toes flexed / directiom
-10x2 toe/ ankle coordination 
-10-12 x1-2 diagonal patterns
-5-8 x1-2 rolling up onto the toes
-5-8 x1-2 ankle rolling side to side
-15-20 x2 Squatting calf raise 
-15-20 x2 Banded Tibialis Raises in power rack 


Comments:

I decided that I would stop if I could not improve my time, so I ended after 4 rounds. Dunno if it was due to a little lack of sleep, but this was harder than expected! Had so switch the 25 Cal Row for another 50DU, TTB were possible. Around 2 mins per round I think.

 Really liked that ankle routine + breathing work!

Daily Rating (0-10): 6
Self-Masssage/Cool-Down/Breathing Work: done
Energy during training: 7
Performance: 6 (subjective)
Tension/Soreness: 3
Willingness: 7
Reflection: Considering the circumstances, this was a good session.
Wins: No hip pain when sitting in a deep squat.

Thursday:

Did some training since I thought it would make sense to split it over the days.
A) FR Reverse Lunge, 5x10 climbing up to 8 steps with 110kg --> front rack gets better!
B) No-handle T-Bar Row --> Straight awesome + 1x Dante Row (See Eugene) --> even more awesome
C) Strict Dips (Focus on scap depression)

Comments:


Friday:
Programming:
A. Tng Muscle Snatch; 2 every 90s upto 6 sets (moderate loads/ smooth reps w/ speed focus)
B. Back Squat; 6-8 x3-5, rest as needed (120kg - same form cues as last time. Just working positions and repatterning under moderate loads here without pushing too hard)
C1. SA DB Arnold Bench Press; AMRAP (-1) /arm x3, rest 1 min or as needed (same focus as last time - 20kg here - use the weaker side first, then match load on the dominant arm)
C2. Bent Over SA DB Row w/ rotation; AMRAP (-1) /arm x3, rest 1 min or as needed (same focus as last time - 15kg here - use the weaker side first, then match load on the dominant arm)
+
(Running time on 45 minute clock)
As many rounds of...
20 sec Row @~85% max wattage
Rest 1 min
10 BFB @85-90% speed 
Rest 1 Minute b/w sets 
*Terminate workout once you can no longer hit the rx'ed wattage, you compensate biomechanically, HR doesn't get back to baselien during rest, or respiration cannot get back to baseline during rest. For remaining time AB at a LOW intensity. Do not be 'tough' here. See email for notes of feedback
Comments:

A) Up to 70kg for a double. Still a weakness I would say. Did it in front of a mirror which helped to keep arms long. 

B) 5x8 @120kg. Felt good! Last set only 7 Reps. Really trying to keep weight on feet evenly distributed. (No lifters with me)

C) Press: 17/16/15 (Slow Tempo) / Row: around 1 rep less each round. Had a hard time hitting my left Teres Major today. Note: keep elbow on bench. 

Row/Burpee:
7 Rounds (7x rowing and 7x Burpees), Burpees around 21s per round. Did not do step up style. Row tried to stay above 700 Watts. Row Calculator 1:12/13 equals over 900 Watts and even 85% would have been too much. But it as an old shitty globo gym rower, so... (in M:SS/500 it was around 1:20 pace). 

After those rounds my breathing wasn’t calm enough, holding > 700 got too hard and my Burpee form would have suffered. 


Daily Rating (0-10): 8
Self-Masssage/Cool-Down/Breathing Work:
Energy during training: 9
Performance: 8
Tension/Soreness: 5
Willingness: 8 (happy since it was a loooong day) 
Reflection: Happy with this! Got through pretty quickly. Burpees used to be better I think. 
Wins: Good BS Form, Snatches get better!

Daily Rating (0-10):
Self-Masssage/Cool-Down/Breathing Work:
Energy during training:
Performance:
Tension/Soreness:
Willingness:
Reflection:
Wins:

Saturday:
Programming:
Self directed:

10-1 Strict Pull-Ups, Strict HSPU 

Tabata:
Push-Up
Box Jump Over 60cm
V-Up
Double Under 


Comments:

Very limited in space and equipment. That session was meh..



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