CW 18

Kw 18

 Monday:

Programming:

AM: 

A: 1RM Snatch + 1RM Bench

B: AMRAP15: 10 BBJO, 20 TTB, 30 DB Sn

PM:

C: BS 4x3 Tempo 22X1 140kg no belt no sleeves

D: Strict Ring Dip with scap depression

E: Dante Row

F: 

Comments:

A: Videos sent already. Still happy to hit 110kg in a non competition setting.

B: Breathing on BBJO was hard. TTB taxed my midline a lot which I felt on the snatches, didnt do them UB which was the plan.

C: felt solid!

D: Got cramps in my fourpack all the time so I switch to Ring Push-Ups (this is switching from IT to ET which is not good).

E: Those Dante Rows blew up my Teres Major sooooo good!

Daily Rating (0-10):8

Self-Masssage/Cool-Down/Breathing Work:

Energy during training: 9

Performance: 8

Tension/Soreness: 3

Willingness: 9

Reflection: That AMRAP AM hurt really bad. Willing to put a lot of work into my mobility and Oly Game

Wins: Great BS, good feeling in TM.

Tuesday:

Programming:

A1. Single arm DB hang power clean and jerk; 6 reps x2-3/side; rest 60-90 sec (moderate-smooth load)  A2. Wtd Vest Ring push ups @20x2; amrap unbroken x2-3; rest 60-90 sec  A3. Yoke Walk; 100ft of continuous steps w/ mod-smooth load x2-3, 60-90 sec  A4. Legless RC; 3 reps AFAP x3-4, rest 60-90s  + 2 Sets: 15 OHS (135#) 15 BMU Rest 1 min, then.... AB - start @225w and increase by 25w every :30 until you hit an 8-8.5/10 RPE pace (Rest 3-5 Minutes) + 2 Sets: 20 Goblet Squat (70#) 50ft HSW  Rest 1 min, then.... AB @50 watts faster than finishing pace from above until RPE hits 9/10 RPE (Rest 3-5 Minutes)" + 10-20 min aerobic cooldown, then... Follow the session up w/ the following: 2-3 x 10-20 Breaths (Rest 1-2 mins b/t sets) - relaxed inhale with a slightly forced exhale. Build slowly like a steam engine in rhythm as you go through the set. Do this upright seated (yoga position) or lying supine on the floor.

Comments:

A1: Still a weird movement for me

A2: Skipped cause I did RPU yesterday. Pecs were sore as shit.

A3: Could not train at the place with the yoke. Did 90kg SB Carry.

A4: Felt good!

—> HR was high after this

2 Sets:

Had too much caffeine pre workout (got offered a cold brew and an double espresso). Those BMU spiked up my HR terribly. Started with 9 in the first set and could not even do 6 after that. Over 2:30 for both sets which bothered me a lot!

Bike: 4:30 up to 425 Watts both rounds

+ 2 Sets

Goblet Squats with breathing in on the way up felt good! + HSW also pretty comfy.

Bike: around 1:30 at 475 which I am not that happy with. 

Daily Rating (0-10): 6

Self-Masssage/Cool-Down/Breathing Work: Cool Down Bike

Energy during training: 8

Performance: 5

Tension/Soreness: 9 (really sore) 

Willingness: 7
Reflection: Fucking coffee haha. Learned my lesson.

Wins: DB Cleans felt good. Stable HSW!

Wednesday:

Programming:

A1. Clean Pull; 1.1 x3-5, rest 10-20 sec/ 90 sec (95-105% clean max) A2. Power Clean off Blocks. 1.1 x3-5, rest 90 sec (80-85% effort - speed/ power focus) A3. Front Squat; 2-3 x3-5, rest 2-3 minutes (moderate challenge - keep speed/ power high with crisp reps) B1. Banded DB OHP; 10-12 x2-3, rest 1 min (https://www.youtube.com/watch?v=EleJlhMLhqA&feature=youtu.be) B2. S.HSPU; AMRAP (-1) UB continuous reps (no more than 1 sec pause at top or bottom), rest as needed x2-3 sets C. Banded SA DB Row; 10-12 x3/side rest as needed (https://www.youtube.com/watch?v=6yvGcr6SRJg - light band tension) + 250m Row @2:10/500m Rest 1 Min 250m Row @2:05/500m Rest 1 Min 250m Row @2:00/500m Rest 1 Min ...cont until you hit an ~8.5 RPE interval. Then rest 3-5 Minutes and hit 10-20 sets by feel w/ 1 min rest at your finishing pace from the ramping portion. This should feel like a high quality aerobic session that feels like work, but isn't a killer and isn't forcing you to grit through it + 15-30 Minute AB @<175 watts (slow/ steady - focus on deep diaphragmatic breaths. Think of this as a moving meditation)

Comments:

A:

130/2 100/2 100/5

150/2 100/2 110/5

150/2 100/2 115/5

150/2 100/2 120/4

—> that felt really good! Kept arms long and happy with my FS!

B:

12x 12,5kg + Red band + 7 

10 + 7 

10 + 8

—> great combo! Having to break in the movement of HSPU, Pull-Ups whatever really decreases my rep number.

C:

Couldn’t get a good setup so I used a rowing machine today.

+ Row:

15 Sets at 1:35. Great session!

Daily Rating (0-10): 9,5

Self-Masssage/Cool-Down/Breathing Work: Bike

Energy during training: 9

Performance: 8,5

Tension/Soreness: 7 (still really sore)

Willingness: 9

Reflection: Learned a lot today. Setup for A was a real pain in the ass but worth it!

Wins: Fast elbows due to long arms on PC. 15 Intervals of Rowing

Friday:

Programming:

A. SPS; 1.1 every 90s building to a tough set on the day - start @135# and add 10lb every set - stop ~10# shy of failure or so. Video top sets for technical review.  *RKC Plank- add a few sets of 20-30 seconds working on bracing as a primer for the squat work  B. Pause Back Squat (1-2 sec); 3x5, rest 2-3 minutes (moderate effort to moderately challenging effort by feel/ comfort. same cues as previous weeks) 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) + 2-4 Sets: 18 cal Skierg @~90% effort 400m Truform Run @ fastest pace you can recover doing  rest 2 min 20 cal Row @~90% effort 400m Truform Run @ fastest pace you can recover doing rest 2 min  16 cal AB @~90% effort 400m Truform Run @ fastest pace you can recover doing  Rest to recover

Comments:

A) Up to 95kg! Really happy with that! (Forgot to film, sorry). Guess that’s a power PR double (at least in a non competitive setting). Trying to get as much of my hand „over“ that bar (hope you know what I mean) helps a ton to keep the arms straight.

B) 140kg. Felt good and strong today!

C1) 15kg by mistake: 20 reps, 20kg: 15, 14

C2) 15, 14, 14

—> relatively even. Like I wrote in that weekly check-up, my back (especially my Teres Major needs a little more love/attention/sets I think)

+ 

2 Sets. Started pretty hard and ran a fast pace on the TrueForm (which suprised me tho! 13 kmh for 400m so every Set took around 2:30-2:40 and was pretty rough, but sustainable.

Daily Rating (0-10):

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

Energy during training: 9

Performance: 9

Tension/Soreness: 2

Willingness: 8

Reflection: Great session! Felt strong! (lots of core prep - sandbag walks etc. helped a lot on that lifting)

Wins: Strong snatches and back squats, fast running

Saturday:

Programming:

Throwdown workout #1 *See Youtube or IG for details + 300 cal Assault Bike building from a 50-85% over the course of the interval. At around the 10 min mark you should be roughly at a 30 min TT pace, then the last 3-5 minutes should be hard, but tolerable. If you're composed in the last minutes and don't have any muscular burning or pooling of blood, you can finish with a strong 30-45 second surge, but don't 'go there' + 15-20 Minute AB @<175 watts (slow/ steady - focus on deep diaphragmatic breaths. Think of this as a moving meditation)

Comments:

13:00. Had to borrow a rope. Tons of trips and Push-Ups were harder than expected. Overall, burning in shoulders and forearms, that was the biggest limiter for sure!

Bike: 24:10 or so. Was at slightly over 300 watts after 10 mins, then ended up with a „sprint“ at around 600 watts. That hurt but in a good way!

Daily Rating (0-10): 7,5

Self-Masssage/Cool-Down/Breathing Work: AAB 15 Mins

Energy during training: 8

Performance: 7-8

Tension/Soreness: 5 (moderate)

Willingness: 8

Reflection: Was great to throw down with my buddy marc! Not happy with my pacing on that workout and the drips on the DU.

Wins: Pushed that Bike.