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  B. Diaphragm Smash - https://www.youtube.com/watch?v=C8sSUsJ-bTY + 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