CW20

Monday:

Programming:

A. Clean; 1.1.1.1.1x3, rest 10-20s/ 2m (112.5kg. Note RPE each set - how did these compare to last time ?) B. BS @22x1; 3x4-5 sets; rest 2m (slight inc over 130kg - note RPE each set) C1. Banded DB OHP; 10-12 x2-3, rest 1 min (>12.5kg /arm+ red band across) C2. S.HSPU; 10 reps AFAP (no more than 1 sec pause at top or bottom), rest as needed x2-3 sets D. Banded SA DB Row; 10-12 x3/side rest as needed (>17.5kg w/ same band tension as last time) + 3 Sets For Time: 750m Skierg/ 800m Run/ 2 Mile AB @~75% effort per set (movement changes each set) 35 Wall Ball (20#) 8 BMU 50ft HSW Rest 5 Minutes b/w sets

Comments:

A. RPE 9/9/8 —> Getting more comfortable with „bouning“. and not getting dizzy. still hard!

B) 140kg (lil big of an increase) x3 RPE 9,5/9/9,5

C1) 12/12/10

C2) 10 (19s) / 7+3 (27s) / 10 (20s)

D) Did Lever Pull-Downs from Sunday. Good Feeling in TM but biceps and forearms take over a lot on this one. 65kg

These were great!

WBS 20+15 with super short Pause

BMU 5+3 with short Pause

HSW in two sets, quick transition after BMU

Happy! 

Daily Rating (0-10): 9

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

Energy during training: 8,5

Performance: 8,5

Tension/Soreness: 7 (lats and core)

Willingness: 9

Reflection: Great Session! Learned a lot. Was pretty tough tho.

Wins: Good pacing on WOD.

Tuesday:

Programming:

Option 1-  2 Series of the following..... 50yd Freestyle swim @90% effort x4 sets resting 40 sec b/w sets then ~60 before the next part + 25yd Back Stroke swim @recovery effort focusing on rotation and 'reaching' out of the water to open your shoulders x4 sets resting 20-30 sec b/w sets and then ~60 sec b/4 the next part  + 100yd swim w/ kick board (head down, unless when breathing, keeping the kick steady w/ the heels kissing the surface of the water. Manitan rigid body line) x1 set, then rest as needed b4 starting back from the top w/ the 50yd free styles One you go through two series of... 50x4 25x4 100x1 then complete the pool recovery program: A. 1-3min of easy kicking/cycling of legs B. Touches on drills *only do what's comfortable  -Leg swings -Walking Knee hugs -Easy skipping -High knees -Butt kicks C. 1-3min of easy kicking/cycling of legs Option 2: Accumulate 20-60 Minutes @<140 BPM (conversational pace throughout) Mix and Match from the following..... -Assault Bike -C2 Bike -Row -Skierg -Run -Stair Stepper ....etc *If possible i'd try to do a good chunk of this outside to get some vitamin D/ fresh air

Comments:

—> 60 Mins EZ Bike, 

—> Felt like shit today (bad sleep)

Daily Rating (0-10): 3

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 @85kg - if first 10 reps are smooth and you're feeling good add 2.5-5kg for the remaining sets you complete  C. Snatch Grip RDL @21x1; 8x5, rest 2m (>80kg across - relax the traps/ make sure you're not shrugging) + :60 cal AB @475-500 watts Rest 1m x repeat until failure  *If you break 15 sets cut the rest down to 45s seconds  *If you break 22 sets cut the rest to 30 seconds  + Short aerobic cooldown, then.... D1. Pressing Sn Balance w/ 45-65lbs; 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 - https://www.youtube.com/watch?v=h85tdVnFuk4) E2. 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)

Comments:

B) 10x 85, then up to 95. Happy with that! Still need to learn to use my legs and glutes and not just pull in whatever direction. In landing position, my shoulders felt quite unstable and elbows turned back too far.

C) 5x8 with 90kg, did a slower tempo, pushing my chest out and pulling with my back into my body helps to fire up my obliques, hammies and glutes are sore today. Great!

+ AAB: 6 rounds of :60 on, :45 off (now it got hard man)

D1+D2: Man I love that combo! That SA Press helps so much on the heaving snatch Balance. 12kg + 30kg

—> Focused on elbow positon on D1, better than in my snatches.

E1+E2: Awesome combo. Both hitting lower abs like supposed to. 

Daily Rating (0-10): 9

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

Energy during training: 9

Performance: 8,5

Tension/Soreness: Little bit whole body soreness.

Willingness: 8,5 (bitched out on the bike a big I think)

Reflection: Shoulder position felt off. But I think those Snatch RDLs help a lot on my snatches! Lets continue this!

Wins: 95kg Hang Snatch.

Friday:

Programming:

A. CP. PC; 1.1 every 90s every 90s building to a tough set on the day - start @185# and add 10lb every set - stop ~10# shy of failure or so. Video top sets for technical review.  B. FS; 3 reps @~80% (fixed load for all sets), rest 1m xFS2 (There was no load noted from W2B when we did this w/ 2 reps. Goal is to use that same load this week) C. CGBP @31x1; 3-4 reps x2-5 sets, rest 2 minutes (control it down, pause 1"" off the chest, then explode up. 110kg or slightly heavier) + In 10 Minute window: 4 Min AMRAP @~80% effort 10 WB (20#) 25ft Shuttle Run x3 (there and back = 1) 6 TTB 30 DU's  ...in remaining 6 minute Row  Rest 2-3 minutes x2-3 sets *Note: The goal of the row is to work on finding the maximum wattage you can sustain while recovering to repeat effort, not to push the pace. This should serve to help you find a greater understanding and awareness of your how the r0w impacts you for mixed work and how to work at a pace on the row that doesn't spill you over.

Comments:

A. Up to 120kg. Still little early arm bend. Gets worse when I use a hook grip. When I do not pull early, Cleans feel way better. We gotta focus on this.

B. 11 Sets at 120kg. Doing these TnG helped. Had sore glutes the next day!

C. Forgot this and did it after conditioning. 110kg x4 (3 Sets)

AMRAPs:

3 + TTB both rounds, Row around 1:50 Pace. (1500m)

Daily Rating (0-10): 8,5

Self-Masssage/Cool-Down/Breathing Work: No time

Energy during training: 9

Performance: 8

Tension/Soreness: 3

Willingness: 8

Reflection: Happy with this session! Lifts feel more explosive than ever!

Wins: Consistent rowing, lots of FS

Saturday:

Programming:

(Optional - time/ energy/ motivation permitting) 2-3 Sets: 18 cal Skierg @~85-90% effort 30 cal AB @ fastest pace you can recover doing  rest 2 min 20 cal Row @~85-90% effort 30 cal AB @ fastest pace you can recover doing  rest 2 min  200m Run @~85-90% effort 30 cal AB @ fastest pace you can recover doing  Rest to recovery + 15-30 Minute AB @<175 watts (slow/ steady - focus on deep diaphragmatic breaths. Think of this as a moving meditation) + A1. Modified Lunge Snatch; 8-10 x2/side, rest as needed (6kg 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) 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

Comments:

Throwdown 3: 5 Rounds

—> HSPU are still little slow and not as fluid as they should be which takes a lot from my shoulders for sure. Legs were shot from yesterdays FS.

2 Rounds of Cardio, AAB >300 Watts, Running gets better!

A1: 7,5kg

A2: How high is the bar supposed to be?

A3. 8kg, done

B1: Great one

B2: Check, still lots of work to do.

B3. Done

B4. Seated Calf Raise in Gym machien

Daily Rating (0-10): 8

Self-Masssage/Cool-Down/Breathing Work: Cool Down + Trampoline Park

Energy during training: 8

Performance: 8

Tension/Soreness: 8 Legs and glutes!

Willingness: 8,5

Reflection: OVHD Squats felt good, HSPU need love for sure.

Wins: Endurance goes up!