Donnerstag, 23. Mai 2019

CW 21

KW21

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; 1.1.1.1x3-5, rest 10-20s/ 2m (90kg to start - if you miss no reps take it to 92.5kg. If you still have no misses you can increase again- note RPE each set)
C. FS @21x1; 3-4x3-5; rest 2m (92.5-95kg - note RPE each set. Goal is 8.5-9/10)
D. Sup CTB WPU @21x2; 3 reps, rest 2m xFS2 (mind tempo change. Use closer grip to get chest contact)
E. SA DB Z-Press @21x1; 6-8x3/side, rest 30-45s b/w sides (15kg - left arm first, then match reps with right arm)
+
5-6 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
Comments:

Banded ext rotation 
Wall sliders 
Prone behind neck press
SA Downward Reach 

B) 5 Sets, 90, 90, 92,5, 95, 100
No misses, hell yeah! (upped carbs, might have helped)
Reps with long arms again feel strong, the Shoulder Prep helps a lot here

RPE 9, 10 on last set.

C.FS 4x95 RPE 8
4x95 rpe 9
Rpe 9.5 not enough rest
Rpe 8,5 
Rpe 9

D. + 7,5kg x4 Sets, 3x 5 Reps without extra weight for better feeling in back muscles.
E. 17,5kg, 8 reps both sides. yeah!

+ Row: 5 Sets, first one i almost didnt feel any muscles burning, then it started around the 500-600 mark, RPE climbed from 7 up to 9,5

Did 5 sets, was pretty hard today.


Daily Rating (0-10): 9
Self-Masssage/Cool-Down/Breathing Work: Cool Down walk
Energy during training: 9
Performance: 9,5 happy!
Tension/Soreness: nope
Willingness: 9
Reflection: Some things start to click on oly lifts. Front Rack gets better.
Wins: Snatch PR!

Tuesday:
Programming:
6 Sets @80-85% effort 
10 K.HSPU
10 BJO (24)
10 CTB Pullups 
12 cal AB 
Rest 3 Minutes b/w sets 
*Hit sets 2/4/6 in reverse order
+
5 Rounds for Time:
250m Skierg (take these at an 80-85% effort sustainable pace)
15 UB WB (20#)
+
20-30 AB @low effort/ low HR
+
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
-Bottom of a squat
-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 

Comments:

Around 1:45 Per set. Having hands slightly further away from wall helped a ton. Tried to do faster C2B. Although these were short, I found them pretty hard. Version 1 was harder I think (faster gymnastics, slower bike)

WOD: 7:30 (1:30 per round). Using the Serratus when HOlding the WB makes it so much easier for my shoulders. In the last years of CF, they started blowing up real quick, but not every training. Didn’t find a reason for this, not using shoulders when holding the ball might be one.

+ Done

Daily Rating (0-10): 7,5
Self-Masssage/Cool-Down/Breathing Work: Cool Down
Energy during training: 8
Performance: 7,5 (okay, but felt hard today)
Tension/Soreness:  heavy legs
Willingness: 8
Reflection: HSPU got better with hands away from wall! Also, I am getting faster on C2B
Wins: Moved efficently

—> The Diaphragm Smash helps sooooooo much! Did it pre workout.

Wednesday:
Programming:
A. Clean & Jerk; 1 OTM upto 20 sets @110kg - if you break 10 reps and cumulative effort is <7.5 RPE then you can up it a little bit
B. Staggered Stance Trap Bar RDL @20x1; 6x4/leg, rest 90s b/w sides (>30kg/side)
C. RNT DB Reverse Lunge; 8-10 x2-3/side, rest 60s b/w sides (>40kg)
D. GHR Iso Hold; 10-15 sec x3 rest as needed (add light load if easy)
+
10 Minute AMRAP @80-85% effort (talk test - 5 word answer)
50ft FRWL (95#)
9 BFB
7 TTB
16 cal AB 
(Rest 8 Min)
+
8 Minute AMRAP @80-85% effort
500m Row 
10 BJ over (24")
10 HRPU
(rest 6 Min)
+
6 Minute AMRAP @80-85% effort 
7 Thruster (95#)
200m Run

Comments:

Did conditioning AM:
3 + all lunges (good one!) - 330 Bike
3 + 6 BJO (1:45 Row)
Lost count

—> felt like breathing gets heavier, which is good!
—> this session felt pretty hard like the Tuesday session

A) 1x110, then up to 125kg. Front Rack is improving a lot! Need to keep my arms straight tho.
B) I do not get this movement. No feeling in hammies. Did Clean Grip RDL instead which lighted up my obliques, hammies and glutes. (I think the Snatch RDLs have helped my snatches a lot!) 3x 125kg x 6-8 slow reps with pause
C) 10-12x 50kg/leg, left is a little weaker. Sore glut med today.
D) no extra weight needed lol

Daily Rating (0-10): 9
Self-Masssage/Cool-Down/Breathing Work: AM Walk
Energy during training: 9
Performance: 9
Tension/Soreness: Little bit of legs 6
Willingness: 9
Reflection: Great lifting, AM Session felt also pretty hard, but okay!

Wins: good Front rack, breathing in Workouts, sore glutes today (thursday)

Friday:
Programming:

A. SP. PS; 1.1 every 90s 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 moderatly challenging effort by feel/ comfort. same cues as presvious 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)
+
With a 45 min cap:
250m Row @1:54-1:56/500m
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


Comments:

A: 95kg still. 
B: 150kg for 5 sets of 3 reps (that*s what 3x5 means for you, right?) Did not feel super strong today.
C: 18/17/16 + 17/16/16 (extra Pause at top of rowing motion) - let’s discuss the extra gmnastics + pulling strength. Need to move more weight on rows, pull-ups etc. (with good form)

+ 45 Mins - harder than expected, but not over 8,5
(see youtube playlist for snatch video)

Daily Rating (0-10): 8
Self-Masssage/Cool-Down/Breathing Work: Training was unter time pressure because the gyms ventilation didnt work and I had to fix it lol
Energy during training: 7,5
Performance: 7,5
Tension/Soreness: 3
Willingness: 8
Reflection: Given the circumstances, I am quite happy. Snatch could look better.
Wins: Good feeling in back musculature on those rows.

Saturday:
Programming:
A1. Standing Muscle Up Transition Drills; 4-6 x3, rest as needed (https://www.youtube.com/watch?v=75yoBUQ22-Y)
A2. Ring Kip Swings w/ towel between feet; 6-8 reps w/ focus on tight body position, rest as needed (https://www.youtube.com/watch?v=qmdt3dpFhEI)
A3. Hollow Body Floor Sit-Up Drill: 5 reps - focus on straight legs & drive power from glutes; rest as needed x3 (https://www.youtube.com/watch?v=g5FOnDXeNuE)
B. Ring MU; Max UB w/ techincal proficiency (leave 2-3 in the tank), rest to full recovery x2-3 sets (# of sets is determined by drop in reps - more than 10% drop from 1 set to the next = shut it down)
+
TTT Throwdown Workout #4
*See youtube for details
*Same notes on planning/ execution as last week 
+
15-30 Minute AB @<175 watts (slow/ steady - focus on deep diaphragmatic breaths. Think of this as a moving meditation)
+
C1. 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)
C2. 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)
C3. 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)
C4. Squatting Calf Raise; 15-25 reps, rest as needed x2-3 sets (https://www.instagram.com/p/BeAScfUBBQD/?taken-by=coacheugeneteo)

Comments:

A1 felt good. But shouldn’t a RMU be more of a face pull and less of a row?
A2 Also felt and looked good. Cannot transfer this to the RMU yet.
A3 Need more practice of this.

+ Tried some russian dips with my buddy which felt super hard (chest was little sore tho)

Throwdown:

3 + 16
3 + 6
3 + 10

My buddy and I pushed each other. Happy with my effort and it was a lot of fun! More breathing, less legs this time.

C1-C4 Done. No specific comments here. Like these ones.


Daily Rating (0-10): 9,5
Self-Masssage/Cool-Down/Breathing Work: AAB in sun
Energy during training: 9
Performance: 8 (WOD Great, RMU meh)
Tension/Soreness: Sore legs for sure! 8
Willingness: 9,5
Reflection: Was a great session, loved the push.
Wins: Breathing gets better.


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