KW22
Training Updates:
Training Updates:
Muscles:
- Tingling in shoulder gets better, still sometimes tight neck and limited ROM
- Still a hard time to use the Serratus, might be also due to super tight AND weak lower rhomboids, Infraspinatus and Teres Minor (Hole in back) + slightly winging scapula - Smashing the muscle and then doing the Iron Scap Protocol helps a lot
- Overall, Upper and Mid back need more mobility + strength, so we might up the volume on these a little?
+ maybe alternating with some extra gymnastics/RMU work, for example from Brute Part 3 or whatever you feel might make sense for me
- Lower Body:
- have lost some size and strength in my glutes and hammies + quads have grown again. Not quite happy with this cause it’s a little unbalanced and weak posterior muscles and contribute to hip impingement which is not the best feeling in the world for sure --> Bulg. Split Squats kill my Glut Med, Back Rack Lunges and Hip Thrusts make my Glute max sore for days :D
- internal hip rotation is really, really, really poor (might improve with more lower ab strength tho?)
- Calves are always super tight, training those + tibialis still should be a priority I think
WODs
- performance improving for sure
- Breathing is way better after smashing diaphragm
- happy!
Lifting:
- Squatting strength has decreased (but focused more on form instead)
- oly lifts are feeling great! Building upper back pulling strength is helping already
IT Muscles
It*s really all the yellow muscles that I have either a hard time feeling, using or that are a little too weak compared to the red ones. Every client I have has a hard time using those when beeing stressed, so management of that, proper WU and cooldown + time management will be essential here as well.
From E-Mail:
Got a hard time feeling, using and growing:
Teres Major
Infraspinatus (hole in back)
Glutes
Hamstrings
Obliques and Lower Abs
Serratus Anterior
Lower Pec is huge, but not using it all the time (got way better tho)
—> All of this got better tho!
Compared to large:
Upper Traps —> Compensates for pulling movements
Lumbar erectors —> compensate for core tension (obliques and lower abs)
Outer quads —> compensate for hamstrings
Lateral Delts —> compensate for chest
Tight TFL —> compensates for glutes
Upper Abs (Four pack) —> compensate for obliques
Youtube-Playlist
https://www.youtube.com/playlist?list=PLUHnUbdphG7CixI15y3vy2IlrVOpbGYyT
Monday:
Programming:
A. Clean; 1.1.1.1x3-4, rest 10-20s/ 2m (112.5kg or slightly heavier. Note RPE each set)
B. Back Squat; build to a moderatley challenging 6 w/o grinders or fails
C1. Strict Bar 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)
+
3 Sets:
800m Run @~80% effort
40 Wall Ball (20#)
20 CTB Pullups
50ft HSW
Rest 5 Minutes b/w sets
+
Short aerobic cooldown followed by diaphragmatic breath work, then...
D1. 10-12 Scraping Cuban Press @light-load, rest as needed (https://www.instagram.com/p/BVWyXSbBwd1/?taken-by=coacheugeneteo)
D2. 10-12 BF Laterals @2.5-5lb/arm, rest as needed (https://www.youtube.com/watch?v=jPkInVI9l5A)
D3. 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
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Comments:
A: 112,5kg - RPE 9 / 115kg RPE 8 / 115 RPE 9,5 (focus) / 117,5 (RPE 8,5)
Felt good!
B: 150kg I definitely lost some leg strength. Oly numbers still going up and feel good contribute this to more upper back strength. Should I use a belt from time to time?
C1: 8-10 Reps
C2: Just dont get the right feeling here. Tried some neutral grip lat-pulldowns (same body angle, squeezing butt) and had a great feeling in my back. 80kgs
3 Sets:
Run at 12kmh (Skill Mill - 4 Mins flat)
WBS unbroken (using serratus makes it super easy for my shoulders which started to fatigue too early and I didnt know why)
C2B unbroken - easy (second round got slower, then reminded myself to push the pace)
HSW always 10+5m
Felt amazing!
D1: Still super weak, needs work. Shoulders hurt a little bit after saturday. Felt it on this one
D2: 2kg
D3: light weight around 15kg I think
Daily Rating (0-10): 9
Self-Masssage/Cool-Down/Breathing Work: Nope
Energy during training: 9,5
Performance: 9
Tension/Soreness: Shoulders hurt a little - fine now 7
Willingness: 9
Reflection: What a great session. Smashing the diaphragm should become a everyday WU, makes a huge difference.
Wins: Cleans, WBS, Pull-Ups, Lat Pulldowns
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
+
4-6 Sets For Time @70-75% effort (feels like work, but you can answer questions with a full sentence)
20 cal AB
6 UB Toes to Bar
5/5 DB HC & Jerk (50#)
6 BJO (24")
400m Row
6 Dball Over shoulder (mod)
6 Dball facing burpe
30 UB DU's
Rest 2 minutes b/w sets
*Fastest and slowest set shouldn't deviate by more than 20 seconds
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Comments:
A: Definitely not mobile enough in this region. Shoulder CAR almost gives cramps in my obliques, Mobility in neck restricted.
B: best one.
+ 6 Sets, had to sub a SB Carry because cleaning it was not possible (damanged SB) so around 40m
All rounds exactly 6 mins flat. With lower reps this felt more like breathing cardio, AAB around 330, row 1:50
Daily Rating (0-10): 9
Self-Masssage/Cool-Down/Breathing Work: Walk
Energy during training: 8,5
Performance: 8,5
Tension/Soreness: little bit 5
Willingness: 8
Reflection: Was not quite sure when to stop on the Met-Con Part cause it got hard but I still could keep the pace and was definitely not dying
Reflection: Was not quite sure when to stop on the Met-Con Part cause it got hard but I still could keep the pace and was definitely not dying
Wins: Great pacing
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 @90-95kg
C. Snatch Grip RDL @21x1; 6-10 reps x5 sets, rest 2m (92.5-90kg across - relax the traps/ make sure you're not shrugging)
+
:60 cal AB @475-500 watts
Rest 1m x repeat until failure
*aim to beat 6 sets
+
Short aerobic cooldown, then....
D1. Pressing Sn Balance w; 3-5 slow controlled reps x3, rest 60s (>30kg)
D2. Heels Elevated 1 arm KB Sotts Press; 6-8x3 reps, rest as needed (slow/controlled. Exagerated thoracic rotation w/ each rep. >12kg)
E1. Seated Pike Lift; 10 reps + 5-10 sec iso hold on last rep, rest as needed x2-3 sets (move hands back to scale back difficulty)
E2. 6-8 Incline Bench reverse crunch w/ controlled eccentric x2-3 sets, rest as needed (Engage the lats/ triceps isometrically throughout the entire movement while letting the abs and errectors lengthen on the eccentric)
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Comments:
B: Snatches:
15x90
5x95
I highly contribute this improvement to the snatch RDL!
No misses.
C: I shrug cause I am trying to pull the bar into my body and still not hit my balls, kinda difficult tho.. Great for upper back!
AAB: 15 rounds, bitched out on 1st of :60 on, :45 off
D1: 40kg (a little too heavy)
D2: Still 12kg - right side way worse than left
E1: Done. Good one.
E2: done
Daily Rating (0-10): 8,5
Self-Masssage/Cool-Down/Breathing Work: nope
Energy during training: 8,5
Performance: 8,5
Tension/Soreness: 4 (not that much)
Willingness: 8
Reflection: Shoulder position on sntaches has improved. contribute this to the heaving snatch balance.
Wins: Weakest snatch pos. improving!
Daily Rating (0-10): 9
Friday:
Programming:
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A. Slow Pull Clean Pulls; 2,2,2,1,1,1; rest 2m (build to comfort. Clean Pull instead of the full lift like the video - https://www.youtube.com/watch?v=s-w6Zj1wAhg)
B. Power Clean; 2,2,2,1,1,1; rest 2-3m (build to comfort. Perform the doubles as clusters)
C. FS; 4 reps @120kg, rest 1m xFS2
D. CGBP @31x1; 3x3-5 sets, rest 2 minutes (control it down, pause 1"" off the chest, then explode up. >1110kg)
+
6 Sets:
500m Row @1:50/500m
12 UB WB (20#)
25ft Shuttle Run x2
8 TTB
40 DU's
Rest = work
*Hit sets 2/4/6 in reverse order
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Comments:
A: 130-140-145-150-155-160 Felt great! Love those clean pulls!
B: 110-115-120-125-125-130 (last one was the best!)
C: 6 Sets. Last rep started to get slower. This was way harder than previous weeks!
D. Stayed at 110for 3 since I didnt pause above the chest the last times.
+
Every Set around 2:20 Felt good!
Daily Rating (0-10): 9
Self-Masssage/Cool-Down/Breathing Work: Walk
Energy during training: 9
Performance: 9
Tension/Soreness: 3
Willingness: 8.5
Reflection: Great session! Finding some aggression again in my lifting
Wins: Good breathing and clean pulls.
Saturday:
Programming:
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10 Minute Running Clock
50ft out and back DB Walking Lunge (40#/arm)
21 Cal Skierg
9 K.HSPU
50ft out and back DB Walking Lunge (40#/arm)
15 cal Skierg
15 K.HSPU
50ft out and back DB Walking Lunge (40#/arm)
9 Cal Skierg
Max K. HSPU in the remaining time (must be sets of 3 or larger)
+
10 Minute Running Clock:
00:00 to 05:00
30 cal AB (buy in)
BFB in remaining time
05:00 to 10:00
30 cal AB (buy in)
BFB in remaining time
*Score is total reps of BFB. Take the AB at ~85% effort, then move through the BFB at a fast, but sustainable, pace. Cumulative effort here should be in the 8.5-9/10 RPE range. Ideally the first and second set of BFB should be pretty simialr in terms of quality, reps, etc.
+
10-20 Minute AB @<175 watts (slow/ steady - focus on deep diaphragmatic breaths. Think of this as a moving meditation)
+
(Optional)
A1. Modified Lunge Snatch; 8-10 x2/side, rest as needed (7.5kg or slightly heavier)
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)
A3. Bottoms up KB Arnold Press; 6-8 x2/side, rest as needed (8kg or slightly heavier)
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
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Comments:
Wasnt sure where to hold the DBs, did Front Rack then and afterwards was sure this was not a smart decision. 18 HSPU, rep speed and quality have incrased a lot tho.
+
62 / 54 BFB. Breathing was not good this time. Had a workshop a day after which helped a lot with the breathing issues.
Differences come from pushing the AAB in the first round too hard. Still really happy how good this has gotten over the last weeks!
Daily Rating (0-10): 7
Self-Masssage/Cool-Down/Breathing Work: Accessory
Energy during training: 8
Performance: 8
Tension/Soreness: 7 (heavy legs and glutes)
Willingness: 9
Reflection: Happy that I have found a good solution for my breathing issues
Wins: HSPU gotten better!
