CW 19

KW19

Monday:

Programming:

PM  *If the qualifier workout taxes the same movement patterns as this session heavily or there is conflict b/w the two sessions email me as soon before 8am EST as possible so I can adjust this session ASAP A1. Clean Pull; 1.1 x3-5, rest 10-20 sec/ 90 sec (150-152.5kg) A2. Power Clean off Blocks. 1.1 x3-5, rest 90 sec (Slight inc above 10kg - speed/ power focus. Make sure to keep the arms long) A3. Front Squat; 2-3 x3-5, rest 2-3 minutes (115-122.5kg - keep speed/ power high with crisp reps) B1. Banded DB OHP; 10-12 x2-3, rest 1 min (12.5kg /arm+ red band across - going to maintain load here and push reps on B2 instead) B2. S.HSPU; 3.3.3 (no more than 1 sec pause at top or bottom), rest as little as possible b/w clusters and as needed before B1 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

A1) 150kg. Upped the weights to quick. Got better. Need to get really close to the bar, make it more feel like a squat.

A2) 105, 105, 105, 110 (almost squat)

A3) 130x2, 120x 4, 120x 4, 120x5 (misread this a little, sorry!)

B1) Did this AM. Felt better. Love this one!

B2) Need to practice clusters and „moving fast“. Felt goo tho! And they help me to have a quicker transition into my next set of hspu!

C) Still a weird feeling. 17,5kg

Added some Supinated Pull-Ups with a hold at chest2bar.

Comments:

Daily Rating (0-10): 9

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

Energy during training: 9

Performance: 8,5

Tension/Soreness: Little sore from AM

Willingness: 9

Reflection: Long arms on cleans = fast arms! Medium happy with my front rack position! I think its lack of Upper Back Strength.

Wins: Fast and snappy cleans.

Tuesday:

Programming:

Tuesday: A. BB Alt Lunge in place; 16 alt reps x2-3, rest as needed (moderate. see cues) B. Barbell hip thrusts; 5x3-5; rest 2 min (moderate) C1. 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 - https://www.youtube.com/watch?v=h85tdVnFuk4) C2. 4-6 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. https://www.youtube.com/watch?v=Lg4lw_zMLPo) + 250m Row @2:00/500m Rest 1 Min 250m Row @1:55/500m ...cont until you hit 1:35/500m pace (then rest 3-5 minutes b4 hitting the next part) + 250m Row @1:34-1:136/500m Rest 1 Min x repeat 8-10 sets (Rest 3-5 Minutes) x2 series  + 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.  Lunge: -Keep your head up and chest up and focus on keeping the hips, knees, and ankles in a straight line without any internal or external rotation of the hip.  -Gently bring the back knee close to the floor as you being the first rep and aim for a good stretch of the hp.  -Ideally the front knee will end up directly above the ankle at the bottom of the rep.  -Don’t use the back knee to initiate the concentric and instead aim to co-contract quads and glutes while focusing on pushing the ground away and not trying to lift the leg up.

Comments:

A) 2x 16 with 100kg Damn this is sooo exhausting

B) Putting enough cushioning between me and the bar helps to feel my glutes (maybe cause my front side is not cramping) around 150-170kg and Pause at the top from around 2-4s

—> Glutes are sore AF on Wednesday

C1 + C2: 10 Reps + 6, 5, 5 Loved these two! Lower Abs and obliques all day!

+ 8 Rounds / 10 Rounds. This time I only breathed in through the nose and out through my mouth. Felt waaaay better! Dunno why the second round was easier for me so I could do 10 sets.

Daily Rating (0-10): 8,5

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

Energy during training: 8

Performance:  8 (happy with rowing, bitched on lunges)

Tension/Soreness: 6 (heavy legs)

Willingness: 8,6
Reflection: Rowing felt great! I think I really need more SL work.

Wins: Sore glutes today, felt them on Hip Thrusts, good rowing

Wednesday:

Programming:

Wednesday: 20-30 Minute AB @<200 watts (slow/ steady - focus on deep diaphragmatic breaths. Think of this as a moving meditation) + A. Visualization sequence: -a few minutes of relaxation breathing with your eyes closed. Focus on your breath and clear the mind (if you need assistance check out head space or calm apps) -with your eyes closed visualize yourself working through this movement routine with intent -Come back to focusing on your bresth/ clearing the mind  B. Full Body CARs routine; 3-5 rotations per movement/ direction C. Feet/ Ankles/ Calves; perform a few sets/ reps of a calf raise variation, an intrinsic foot strengthen movement from your normal foot/ anklle routine, and then spend a few minutes trying to contract different parks of your feet/ toes (creating novel sensory input to the feet) D. Hips; pick your favorite hip opener and get some touches here. Some recomendations would be a seated 90/90 stretch, quadriped fire hydrants or hip windmills  D. T-Spine; pick your favorite t-spine opener and get some touches. Recomendations would be foam rolling, your snatch mobiulity routines for the t-spine, PVC lift offs, etc E. respose postures - spend 5-10 minutes in one of these repose postures (can mix and match as well) -Long seated  -Bottom of a squat -Kneeling or Seiza Sit -Side Seated -Half Lotus -Seated cross legged on the ground

COS Side Chain Opener

Oblique Opener

Hamstring Opener

Bicep Opener

Tricep Opener

Shoulder Opener

Shoulder CARS 3x5

Neck CARS 3x5

Half Kneeling Thoracic Rotation 3x10

+ 3x 10 KB Windmills

Banded Ankle Distraction 2x :60

Ankle CARS

Waden 3x 12-15

Body Extension 3x 8-10

Half Kneeling Lunge Snatch 3x8-10/Seite

Lateral Box Step Ups/Downs 3x10

+ Scap Pull-Ups + Push-Ups 3x12-15

+ Seated 90/90 2x 1 Min

+ Squat Hold 5 Mins

Comments:

Felt great afterwards! 

My ankles were so much more mobile after doing long pauses on calf raises. BUT internal hip rotation which only is achieved when I can engage my lower abs and obliques is what brings me a more upright squat. 

Daily Rating (0-10): 9

Thursday:

Comments:

Aim to seperate these by as long as possible + 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 continous steps w/ mod-smooth load x2-3, 60-90 sec  A4. Legless RC; 3 reps AFAP x3-4, rest 60-90s  + 2 Sets: 20 Goblet Squat (70#) Rest 1 min, then.... AB - start @225w and increase by 25w every :30 until you hit an 8-8.5/10 RPE pace Rest 1 min, then.... 100ft HSW (Rest to recovery

Workout: My RMU didn’t feel bad, but are still my biggest nemesis. They used to be pretty good for my BW. But since my ‚Pygmy glandular fever‘ around two years ago they became a suckfest. Julien pineau suggested that the illness attacked my nervous system which got me into a sympathetic state. Also, lots of athletes have a hard time after experiencing it. Maybe you could check out the Video.

A1. 30kg x6-8 (odd movement)

A2. 10-12 Reps each round. Felt good!

A3: Yoke + 120kg 

A4: first 2 reps were easy, started seated again, third was pretty hard.

did 3 rounds

+ 

2 sets:

Goblet Squats felt good although my glutes are still freaking sore.

AAB: 2x 4:30 up to 425 like last time.

HSW: got pretty rough at around 70 feet. Cannot do these completely ub.

Daily Rating (0-10): 7

Self-Masssage/Cool-Down/Breathing Work: easy AAB

Tension/Soreness: 9 Glutes still sore AF

Reflection: happy with my conditioning and recovery between sets, not so much with the RMU yet. I think focussing on basics might still help? I was pretty jealous about that strict gymnastics session from DSGN this week. Do you think that might help or just my delivery limitation which just comes through when doing RMU?

Saturday:

Programming:

Weniger Kaffee!

Heres my bad RMU WOD:

watch

Saturday: 250m Erg Bike @2:00/500m Rest 1 Min 250m Row @1:55/500m Rest 1 Min 250m Row @1:50/500m Rest 1 Min ...cont until you hit an ~8-8.5 RPE interval. Then rest 3-5 Minutes and hit 10-15 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 + 10-20 Minute Easy cooldown followed by diaphragmatic breath work and movement/ mobility as neede

Comments:

Did 500m (C2 Bike is around the same pace as row with double the meters)

20x 1:35 - felt so good after sitting two days!

Sunday: 

Programming:

Sunday:  AM 3 on, 1 off x3 30 Cal Row, 20 C2B, Max. Thrusters 60/50/40kg PM A. Shoulder and Neck CARs; 5 rotatiions in each direction per movement  B. Diaphragm Smash - https://www.youtube.com/watch?v=C8sSUsJ-bTY C1. Strict Ring Dip w/ full depression at the top @21x1; 8-10 reps x3, rest as needed (add a little load while maintaining depression) C. Banded Front Lat Pulldown @21x1; 8-12 x3, rest as needed (Same setup as last time - 65kg across) + 3-6 Sets For Time @70-75% effort (feels like work, but you can answer questions with a full sentence) 20 cal AB  9 UB Toes to Bar 5/5 db HC & Jerk (50#) 7 BJO (24") 400m Row  6 Dball Over shoulder (mod load) 9 Dball facing burpe  40 UB DU's  Rest 2 minutes b/w sets *Fastest and slowest set shouldn't deviate by more than 20 seconds

Comments:

AM: Improvement on the workout! Was a rough one. We’re qualified!

A) Still tight neck and shoulders for sure. All of my IT muscles (which are weak) are working hard on these.

C1) Did Strict Dip. Because of my weak Serratus I compensate with my abs and they almost cramp every time

C2) Did this on monday, subbed with SA Rows. These are the best way to hit my Teres Major.

5 Sets: Awesome Workout! Felt really smooth.

AAB around 330

Row Around 1:45

Daily Rating (0-10): 9

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

Energy during training: 9 

Performance: 8,5

Tension/Soreness: Shoulders, legs and back from AM Session

Willingness: 9

Reflection: Overall a great day!

Wins: Improvement on qualifier