CW14

KW 14

Monday:

Programming:

A. Clean; 1.1.1.1.1x3, rest 10-20s/ 2m (80-85% effort) B. BS @22x1; 4x3-5; rest 2m (70-75%. Positional/ postrual strength over abs strength) C1. Strict Ring Dip w/ full depression at the top @21x1; Max UB x3, rest as needed (see video where scap depression at top is emphasized - https://www.instagram.com/p/Bf75BsNh3yD/?taken-by=coacheugeneteo) C2. Banded Front Lever Pulldowmn @21x1; 8-12 x3, rest as needed (sit on bench w/ feet under DB's for support and use one band in each hand - https://www.instagram.com/p/BgLWqOzhATx/?taken-by=coacheugeneteo) + 3 Sets: 750m Row building from 70-85% effort across the interval  25 Wall Ball (20#) AFAP Rest 2 minutes 40 cal AB building from 70-85% effort across the interval  15 CTB Pullup AFAP Rest 2 minutes

Comments:

A: 110kg, around 245. Felt good! Did some banded Serratus Activation prior to that which helped my front rack position a lot. This muscle is too weak.

B: Used 130kg based on an assumption of 190kg (PR is a grindy 200). Stopped as soon as I felt that I lean over just a little bit. So only 130kg. I always thought I need more core awareness, glute activation or whatever. But it’s just taking down some weight and suddenly my glutes get sore haha… 4x3 at 130kg

C1: That scapular depression is super hard. Around 11/9/7 reps

C2: Used a machine in our gym. Good one! 60kg. Great feeling in TM.

3 Sets: Wasn’t sure how to interpret this exactly. So I rowed at 1:50, 1:45-1:42 and 1:37 for 250m each (which fitted to my subjective effort). Hard to tell since your effort/exhaustion even rises when you hold a constant pace. Also, I was able to do the WBs and C2B unbroken and tried to do them even faster than usual. Or did you mean that I should row or bike so hard that UB sets weren’t even possible? Bike was around 300-370-450/500 watts, increasing. This definitely helped my breathing!

Daily Rating (0-10): 9

Self-Masssage/Cool-Down/Breathing Work: Not that much

Energy during training: 9

Performance: 8

Tension/Soreness: 2

Willingness: 9

Reflection: Great session! Was pretty rough for sure!

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 + 12-15 Min AMRAP @70-75% 40 cal AB  8 TTB 9 BJO (24") 10 D Ball Over shoulder (mod) (Rest 5 Minutes) + 12-15 Minute AMRAP @70-75% 1k Row 7/7 DB HC & Jerk (50#) 12 Burpee to 6" touch  Here's a 'talk test' to gauge effort.... 70-80% - feels like work, but you can answer questions with a full sentence  80-85% - 5 word answer  85-90% - 3 word answer 90-95% - 1 word answer/ head nod 95% + - don’t acknowledge question  97% + - don’t talk to me  100% i’m probably dying

Comments:

I feel like that smash helped a ton! That was the same feeling as rolling out my lats for example. 

Workouts: Felt good (breathing!), AAB around 350 watts, SB was damaged so I carried it. 

Those DB Clean and Jerks (especially the jerk) feel a bit off. Bad power transfer. 

3 Rounds + 2 + Row. 

Daily Rating (0-10): 8

Self-Masssage/Cool-Down/Breathing Work: 

Energy during training: 8

Performance: 7

Tension/Soreness: 6

Willingness: 8

Reflection: Monday was hard so this was a good amount of volume! 

Wednesday:

Programming:

A1. Elevated Cat Stretch; (5-10 sec contract/ 5-10 sec relax x2-3 cycle) x2 sets, rest as needed (https://www.youtube.com/watch?v=RqRPvQDoWXg ) 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 B. PS from weakest positon (floor, below knee, above knee, high high) ; 1 rep OTM upto 20 sets @~75% (speed/ technical focus - video every 3-4th set) C. Snatch Grip RDL @21x1; 8x3, rest 2m (Mod-Smooth) D1. Pressing Sn Balance w/ 45-65lbs; 3-5 slow controlled reps x3, rest 60s (https://youtu.be/50c9WSYehWQ?t=12s) 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 @425 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:

B) High Hang and Hang are the weakest positions. I often find myself either have my traps under tension too early or not leaving my arms extended. Flexing the triceps helps, when I get this right the weight feels way easier! 

C) 70,75,80kg. Got sore hammies today. Have a hard time not shrugging on this one as well + hard time pushing out my chest and keep Thoracic extension. 

D1: combining this with D2 made it better from set to set! Best my bottom pos. has ever felt! Still need more internal hip rotation.  

AAB: Stopped after 8 Sets with :30 Break due to time issues. Could have pushed another 8-10 for sure. Was not that Hard. Breathing felt good. 

Daily Rating (0-10): 8

Self-Masssage/Cool-Down/Breathing Work:

Energy during training: 8

Performance: 8

Tension/Soreness: 3

Willingness: 9

Reflection: Good session! Energy was high after the easy Tuesday. 

Thursday:

Comments:

Daily Rating (0-10):

Self-Masssage/Cool-Down/Breathing Work:

Energy during training:

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Reflection:

Friday:

Programming:

Friday: A1. Clean Pull; 1.1.1 x3; rest 60 sec (95,90,85% Cln max) A2. Power Clean; 1.1.1x3; rest 2-3m (60-70%. Working on not being early w/ the arms here) B. FS; 3x3, rest 2-3m (~85% effort) C. CGBP @32x1; 4x2-4, rest 2 minutes (control it down, pause 1"" off the chest, then explode up) + 10:00 AB gradually building from ~200-400 watts across the interval such that you're hitting ~300 watts at the 5 minute mark, ~350 at 7.5 minutes, etc.) (Rest 5 Minutes, then....) + :30 Row @~85% effort Rest 30-60 seconds  x2-6 sets  -The rest b/w sets / total sets 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

Comments:

A) Cleans felt good. This combo of Pulls + Cleans/Snatches works well!

B) 120kg - did not feel that strong although Cleans were so easy. Still take it. 

C) 4x90, 4x100, 4x110, 2x120 - underestimated myself here a little!

D) Done

E) rested around :45 and rowed a 1:28-1:30 pace for 6 Rounds. 

Comments:

Daily Rating (0-10): 8

Self-Masssage/Cool-Down/Breathing Work: Cool down Walk

Energy during training: 8

Performance: 7-8

Tension/Soreness: 4

Willingness: 8

Reflection: Good Session! Keeping arms long helps a lot. Need to focus on that. 

Daily Rating (0-10):

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Energy during training:

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Reflection:

Saturday:

Programming:

Competition. 

All limiters were either breathing deeply (smashing my diaphragm helped a bit)

or local muscle endurance (forearms). 

Had a lot of fun tho! 

Did a 2,5k Row with a 1:40.5 Pace. After around 1500m my breathing got more shallow. Breathing in during the concentric part helps a lot. Read that on your IG. If you got more tips like that I am happy to hear them!