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)
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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
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Comments:
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
Performance: 8
Tension/Soreness: 6 (from weekend)
Willingness: 8
Reflection: Really happy with my snatches, other exercises a little weak.
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
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20-30 AB @low effort/ low HR (can sub for another cyclical modality like a rower or stationary bike if needed)
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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
-Long Seated (https://youtu.be/_iusY0P8mzo?t=7s)
-Bottom of a squat
-Side Seated (https://youtu.be/0Rr-9m65ov4)
-Half Lotus (https://youtu.be/5sUsydQB-D8)
-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
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Comments:
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:
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:
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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)
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(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
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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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