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)
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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
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—> 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.
--> 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
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20-30 AB @low effort/ low HR
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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:
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
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.
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)
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8 Minute AMRAP @80-85% effort (talk test - 5 word answer)
20 FRWL (95#)
2 RC
500m Row
(Rest 6-8m)
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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)
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1 Mile Run @80-85% effort (talk test - 5 word answer)
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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!
Daily Rating (0-10): 7
Friday:
Programming:
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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)
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(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
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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.
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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:
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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
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15-30 Minute AB @<175 watts (slow/ steady - focus on deep diaphragmatic breaths. Think of this as a moving meditation)
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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)
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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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