Donnerstag, 20. Juni 2019

CW 25



Youtube-Playlist

https://www.youtube.com/playlist?list=PLUHnUbdphG7CixI15y3vy2IlrVOpbGYyT

Monday:
Programming:
A. Dynamic Shoudler Movement - 1-2 cycles through the routine (sets / reps by feel)
B. Snatch; 1.1.1x5, rest 10-20s/ 2m (92.5-95kg - note challenge on each set)
C. FS @31x1; 5x5; rest 2-3m (mod to tough by feel)
D. WPU 50x1; 3 tough reps, rest 2m xFS2 (fixed load across)
E. BB Z-Press @21x1; 6-8x3, rest 90-120s (moderate)
+
2-4 Sets of the following:
Row - start @2:15/500m and every 200m drop the pace by 5 sec/ 500m until you hit an 8-8.5 RPE
(Rest until 8/10 level of recovery)
Skierg @5 sec faster than finishing 500m split on the row until RPE hits 9/10 RPE
(Rest until 8/10 level of recovery)
AB - 10 sec @75% max watts x3-5 sets w/ 1 min rest b/w them 
(Rest until compelte recovery, then start back from the top)
+
Short aerobic cooldown, then....
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.
A) game changer- especially warming up external rotation with a band.
B) 5x3 @ 95kg, RPE around 7-8 (felt awesome!!!) snappy and stable. 
C) 90kg this was pure torture. 5x5
D) 12kg 5 Sets. Gives an awesome feeling in lats with that super slow eccentric
E) 45kg 8, 8, 7 Reps 

+

Was not quite sure if I hit the RPE on rowing and ski right. Bitched out a little too early I think. 5x Bike @ 1500w which was quite „easy“
2 Sets total were enough. 
Row until 1600m (finish 200m at 1:40)
Ski around 1:20 with 1:35 pace, not happy with that. Should have pushed harder here. 

Comments:
Daily Rating (0-10): 9,5
Self-Masssage/Cool-Down/Breathing Work: Breathing
Energy during training: 9
Performance: 9 on lifting, 8 on cardio
Tension/Soreness: nope
Willingness: On rower and ski kinda low? On bike on lifting high.
Reflection: Great session! Love training right now. 
Wins: Great snatches.

Tuesday:
Programming:
A. Use this seratus activation prior to the HSPU work- (https://www.instagram.com/p/BruXM0iH59b/)
B. Hit 2-3 sets of 10-15 Inc Triceps Kickback w/ squeze at top of each rep to pump out tricps a bit before the HSPU (https://www.instagram.com/p/BteW1ZmBINq/)
C. S.HSPU; Max UB every 2:00 x5 sets
D1. 6-8 circles on Box x 2-3 sets; rest as needed (https://www.youtube.com/watch?v=ce8oCKFIlLI)
D2. 6-8 Single Leg C2B on Box x 2-3 sets; rest as needed 
D3. 6-8 C2B in singles Circles on Box x 2-3 sets; rest as needed 
+
200m Run @~75% effort 
10 Thruster (95#)
10 CTB Pullups (split as 5/5 UB)
Rest 75 seconds
x repeat upto 8 sets
*Note time for each set. Don't push past volume tolerance 
+
20-30 AB or Erg Bike

@low effort/ low HR, then.....
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 
A) Good one! 
B) even better: note to myself: keep elbows up! Used 7,5 I believe? Great feeling in mid back. 
C) 16-8-8-8-6 (meh)
D1+2 didn’t like these. 
D3: that actually helped. 

1:45/Set (200m Skill Mill + Jog to Barbell)
Did 8 Sets, subjectively this was really hard. Didn’t stop cause technique was fine and times were not dropping. Max. HR was not that high, the only day it was constantly > 170 was at that 3x2k Row which was one of the only days where I could breath really deep (getting better tho) and muscle burning was not an issue. Legs and shoulders were a little tired from Monday.

All the ‚boring‘ stuff afterward did not get the attention it deserved during our first training weeks. Let’s keep it in, especially these response postures which I really enjoy, CARs also help. On the ankle routine, it feels a little cracky when I move my foot in a circle motion.  

Daily Rating (0-10): 8,5
Self-Masssage/Cool-Down/Breathing Work: Mobility outside
Energy during training: 8,5
Performance: 8,5
Tension/Soreness: 7, everything a little (legs, shoulders, lats)
Willingness: High, but workout was tough tho.
Reflection: Great session. Thrusters felt kinda heavy today.
Wins: Bike in the sun!

Wednesday:
Programming:
A. PC. HC; 1.1 every 90s x5-10 sets (moderate challenge - aim to use the same load across all sets. If quality/ power starts to deteriorate somewhere b/w 5 and 10 sets cut it there)
B. Clean Grip RDL @21x1; 6-8 x3, rest 2 minutes (mod-smooth. Only go down to mid-shin)
C. BB Reverse Lunge off 4"" riser; 8/8 x2-3, rest 90 sec b/w sides (moderate load - use this to challenge load more than the RNT variation)
D. GHR @21x1; AMRAP (-1) x2-4; rest as needed (if you break 10 reps add load)
+
(Optional - time/ energy/ motivation permitting - can also opt to do a 20-30 min easy walk or AB in place of this. You can also do this in the PM instead)

EMOM for 30 Minutes:
1st- 5 MB Slams + 7 Burpee @smooth pace
2nd - :40 AB @75% effort
3rd - 6-8 KBS (24-32kg) + 25 DU's @smooth-pace
4th - 40 sec Row @75% effort
5th - 15-20 sec forward and reverse bear crawl 
6th - 100m Run @75% effort
*Note avg HR for the 30 minute


A: 110kg - Felt good. Still not getting that bounce every time.
B: 110, then 2x 8 at 120kg - love that one.
C: 80kg 3x8/Leg (these just f*ck me up!
D: More like 0 real reps, did like 6 negatives each round.
+
During interval mostly 125-150HR. (Measurement was little inaccurate) —> Love EMOMs!

Daily Rating (0-10):
Self-Masssage/Cool-Down/Breathing Work: Food in the sun!
Energy during training: Both session pretty high. 
Performance: 8 (cleans could have been better, but also worse)
Tension/Soreness: Heavy legs from tuesday.
Willingness: 8
Reflection: Happy with how training goes right now! Still wanna improve my SL strength.
Wins: 10 Sets of quality cleans.

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Donnerstag, 13. Juni 2019

CW24

KW24

Youtube-Playlist

https://www.youtube.com/playlist?list=PLUHnUbdphG7CixI15y3vy2IlrVOpbGYyT

Monday:
Programming:
A. Clean; 1.1.1 x4-6 rest 15-20s/2m (>115kg# - note RPE each set- aim not to cross a 9/10)
B. BS @40x1; 5x5, rest 2m (~80% effort to start. Focus on controlling it down and timing the eccentric evenly across the range of motion)
C1. Ring Dip w/ depression at top followed by external rotation (thumbs pointed at 11/1 0'clock respectiley); AMRAP (-1) x3-5, rest 90-120s
C2. Band Assisted FL Pullup w/ controlled eccentric; 6-8 x3-5, rest 90-120s (https://www.youtube.com/watch?v=Cz6nXb_O2gg)
+
For Time @~smooth pace (goal is to move through these at a steady clip working on movement quality and breathing)
*Work in :60 work interval w/ :60 rest until you get through this 
40 cal Skierg
30 PS (75#)
30 Dual KB FS (16kg/arm)
30 BJO (24")
30 HPC (115#)
5 Legless Climbs
+
Short aerobic cooldown followed by diaphragmatic breath work, then...
D1. Scrapping Cuban Press; 10x3, rest 45-60s 
D2. Hanging Shoulder Circles; 3-5 x3 forward and reverse, rest 45-60s (https://www.youtube.com/watch?v=vEzoRTY3dPI)
D3. COS Side Chain Opener; 8-10 x3/side, rest 45-60s (use the COS on the eye level attachment. https://www.instagram.com/p/Bi1d0iJB3h5/?taken-by=coacheugeneteo)
D4. Prone Grip COS Reverse Fly; 10-12 x3, rest as needed


Comments:
A) 115, 120, 120, then with belt: 125, 130, 130. Hips feel better!

B) 110kg, a little humbling but weight was perfect. (really hard but with proper form)

C1) These felt really good! Around 8-12 Reps. Getting more stable here!
C2) green band, this exercise is pure awesomenesss. 6-8 each time.

+ 

10s left in the 7th interval. Pretty smooth, HP Snatches were acutally the hardest exercise. Happy with my legless after doing those HPCleans cause my forearms held up!

D1-D4: all of these are pure gold. Not doing the scraping Cuban press cause it hurts my shoulders. The Side Chain Opener <3

Daily Rating (0-10): 9
Self-Masssage/Cool-Down/Breathing Work:
Energy during training: 8,5
Performance: 9
Tension/Soreness: npe
Willingness: high
Reflection: Happy with my Lifting, still a little early arm bend in the cleans, WOD was pretty easy even when moving fast.
Wins: Strong Cleans!

Tuesday:
Programming:
AM
A. Shoulder and Neck CARs; 5 rotatiions in each direction per movement 
+
2 Sets:
800m Run @~80% effort 
45 Wall Ball (20#)
25 CTB Pullups
Rest 5 Minutes b/w sets
+
300m Row @1:55-1:57/500m
Rest 1 Minute
x repeat upto 20 sets 
*If RPE crosses 8/10 shut it down 

PM - Optional
20-30 Min Erg Bike @<120 BPM

Comments:
A + B: Done (both still great)
+ 2 Sets: both UB, run in 4:00 respectively. Was not really fresh today cause I did not eat enough on Monday. Felt 10 times harder than last time. 
+ 20x Row, this was pretty EZ

+ 30 Mins Bike in the sun. <3

Daily Rating (0-10): 8,5
Self-Masssage/Cool-Down/Breathing Work:
Energy during training:  7
Performance: 7
Tension/Soreness: heavy legs, felt my lats which made the C2B harder
Willingness: 7 (was super tired today)
Reflection: considering my energy level a really good session.
Wins: unbroken Rounds!

Wednesday:
Programming:
A1.Face down pass through + reverse with eagle grip; 6 each way; rest as needed (https://vimeo.com/user34744600/review/141853700/24ff3e627f)
A2. GHD thoracic stretch; 1min continuous; rest as needed (https://vimeo.com/user34744600/review/141850864/ee4130bc07)
A3. Active thoracic spinal extension; 6-10 contractions with 1 sec pause + 10 sec hold on the last one; rest as needed (https://www.youtube.com/watch?v=0CGcAEfURzY)
*Pick one: Ba or Bb: Ba is the more technical/ easier of the two, Bb is more load based. 
B. PS. HS; 1.1 every 90s x5-10 sets (moderate challenge - aim to use the same load across all sets. If quality/ power starts to deteriorate somewhere b/w 5 and 10 sets cut it there)
C. Halting Snatch DL; 4-6 x3; rest 2m (2 sec pause at the hip. Start w/ ~80-85% sn of snatch max and see how that feels - https://www.youtube.com/watch?v=eHarHXNcId8)
D1. BB OH Partial Squat; 3 reps w/ 4-5 second isometric hold OH on each set, rest 60s (don't push the load too high - keep this comfortably challenging. https://youtu.be/zhq-dJX5uik?t=9m50s)
D2. OHS @55-75#, 20 seconds of continous reps at smooth pace, rest as needed x3 sets (working on positions w/ faster dynamic movement)
+
(Can opt to o this as a seperate session)

:80 AB @475-500 watts
Rest 1m x repeat until failure

Comments:

Bike AM: 16 rounds, then legs got too heavy and burning. HR around 150. + 50 Cals WU and  Cool Down

PS + HS (finally I get this, dont want to know how often I did this wrong..) 90kg x10, felt strong! Bottom Positon gets better along with Hip IR and Tibialis and Calf Training. OVHD position felt better as well.

C. Stayed at 85%, 100kg. When focussing on the lats really hard, I think this might be a great exercise for me.

D1: could not replicate this setup in my gym. Did 3x :60 Sorenson with focus on thoracic instead of lumbar extension
D2: 20 reps, also feeling speedy and smooth.

Daily Rating (0-10): 9
Self-Masssage/Cool-Down/Breathing Work: AAB 
Energy during training: 8,5
Performance: 8,5
Tension/Soreness: Overall a little stiff, but tolerable.
Willingness: High, although stressed cause looooots of stuff to do the last couple of days.
Reflection: Was pretty stressed this week. Tried to see training as free time and enjoyed it. worked pretty well. happy and enjoying it!

Wins: solid snatches, AAB getting better for sure.


Friday:
Programming:
A1. Clean Pull; 1.1.1 x3-5, rest 10-20 sec/ 90 sec (100-105% PC max)
A2. PC off blocks (1-2 inches above or below knee) 1.1.1 x3-5, rest as needed (Moderate challenge w/ positional focus) 
B. FS; 5 reps @85% effort (fixed load across), rest 2 min xFS2
C1. 2-Arm DB Bench Press @31x1; 8-10 x3/arm, rest 60-90s (moderate challenge)
C2. Gentleman Row @21x2; 10-12 x3/arm, rest 60-90s (https://www.instagram.com/p/BgvYsYCBOPD/?taken-by=coacheugeneteo)
+
2:00 AB building from 70-85% effort (gradually ramping HR across this interval)
No rest, into the following at 85-90% 'aerobic effort'
10 Strict Pullup (feet can't cross back behing the uprights)
16 Airsquat
15 HRPU
200m Run 
Rest 4-6 Minutes
x3-4 sets
*Each set HRPU of movement changes:
1. PU, AS, HSPU, Run
2. HRPU, AS, PU, Run
3. Run, PU, AS, HRPU
4. AS, HRPU, Run, PU (only if you opt to do 4th set

Comments:
A2: 90, 100, 110, 110, 110 - was really motivated today. Above knees from blocks is just a suuuuper weak position for me.
B: 110kg x 7 Sets, FS still not feeling that strong. But form improves.
C1: 35kg, feels a littly uncomfortable on the bench cause I am actually squeezing my shoulderblades too much? 
C2: I believe it was 20kgs. Love that one for sure! Great feeling in the lats!
+
AAB from 300-500 Watts (could have pushed harder here - always hard on the guessing side)
+ around 2:00-2:30 for each interval which was harder than expected! But a great workout!

Daily Rating (0-10): 9
Self-Masssage/Cool-Down/Breathing Work: No time
Energy during training: 9,5
Performance: 8-9
Tension/Soreness: Not that much
Willingness: 9,5
Reflection: Legs were the biggest issue on that conditioning
Wins: Aggressive Oly lifting - not my strength for sure!

Saturday:
Programming:
AM
Throwdown workout 
+
15-30 Minute AB @<175 watts (slow/ steady - focus on deep diaphragmatic breaths. Think of this as a moving meditation)
+
A1. Bottom up Arnold Press; 6-8 x2-3/arm, rest 60s 
A2. Hanging Shoulder Circles; 5-6/direction x2-3, rest 60s (slow and controlled)
A3. KB Halo; 8-10 reps switching direction each rep x2-3, rest 60s 
A4. COS External Rotation @2111; 10-12 x2-3, rest 60s (seated on bench w/ ribs tucked and torso upright)
B1. Seated Good Morning w/ empty bar; 4-6 reps, rest 45-60s (taking ROM as far as comfortable - see video for C1/2 demo - https://www.instagram.com/p/Blpp-r_nB0_/?taken-by=coacheugeneteo)
B2. Seated Bench Stradle; 6-10 controlled reps, rest as needed x2 sets
B3. Standing Calf Raise w/ exaggerated extension at the top; 15-20 x2-3, rest as needed (no more than 90 sec. On the eccentric use the tibialis to pull you into a deeper ROM) 

PM - Optional
20-30 Min Erg Bike @<120 BP


Comments:
Throwdown: 10:04 
—> The Lunges were the hardest exercise, legs were tired and they started burning too quick (did not do the complete WU this time, will not make that mistake again!)

A1: 8kg
A2: Awesome Exercise. Rhomboids
A3: 12-16kg, felt a bit weird an burned in my delts.
A4: Had to do this one standing with a band cause we were in a box.
B1 + B2: Man i Love that combo!
B3: Pulling with tibialis improves!

+ 30 Mins Bike Erg!


Daily Rating (0-10): 7
Self-Masssage/Cool-Down/Breathing Work: Bike
Energy during training: 6 (Had a super bad night, considering that, happy with training)
Performance: 6-7 (legs were slow and heavy)
Tension/Soreness: 7 (legs + shoulders)
Willingness: 6-7
Reflection: Overall happy with performance on that day, need to do a longer WU tho. 
Wins: Great DB Squat Snatches


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Donnerstag, 6. Juni 2019

CW 23


KW23

Youtube-Playlist

https://www.youtube.com/playlist?list=PLUHnUbdphG7CixI15y3vy2IlrVOpbGYyT

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 (92.5-100kg - regualte load based on how you're feeling on the day)
C. FS @21x1; 3-5x3-5; rest 2-3m (95kg - note RPE each set. Goal is 8.5-9/10)
D. Sup CTB WPU @21x2; 3 reps @7.5kg, rest 2m xFS2 (6 set cap. Use closer grip to get chest contact. After your last set hit 2-3 sets unweighted for 4-6 reps working on creating tension/ getting activation in the lats)
E. SA DB Z-Press @21x1; 6-8x3/side, rest 30-45s b/w sides (20kg - left arm first, then match reps with right arm)
+
(Can hit this as a seperate PM session if desired)
Every 10:00 for 30 Minutes:
2k Row For Time 
*Score is all 3 rows added up, so aim to maximize time across all three intervals
*Use the rest time for fueling, dry your hands, shake your legs out, et
B. 90kg RPE8
95kg RPE 9
95 KPE 9
100 1, then X
95 with some X‘s

(Was too early in the morning)

C. FS: 
4@9
4@8,5
4@8,5
4@9

D. 5 Sets, I feel more tension in my bicep than anything else holding my chin over the bar. + 2 extra sets.

E: 20kg 8-7-7 (Sides pretty similar)

+ 

Brah. Tbh I was scared before this session because I thought it will be 30 minutes of glute pain. But it was almost only breathing!!!! <3 <3 <3 1:45 Pace so 7:00 flat on all Rows, HR was up to 170! Yeah man!

Daily Rating (0-10): 8 (shitty snatches)

Energy during training: 8
Performance: 7-9
Tension/Soreness: 3
Willingness: 8
Reflection: Happy with these rows!
Wins: Row, row, row your boat!

Tuesday:
Programming:
4-6 Sets of The Following @~80-85% effort
250m Skierg
15 WB (20#)
10 K.HSPU
Rest 2:30
12 cal AB 
10 CTB
10 DL (135#)
Rest 2:30
*Hit sets 2/4/6 in reverse order 
+
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:

Lost my times (sorry for that) 
AAB around 600 watts, Ski 1:45 pace. Everything ub, tried to push the cycling speed. Harder than it looked tho!
+ Bike 20 minutes in sun
+ CARs & Smash (love those CARs)

+ Mobility

Daily Rating (0-10): 8,5
Self-Masssage/Cool-Down/Breathing Work: AAB in sun <3
Energy during training: 8
Performance: 8
Tension/Soreness: Back and legs 7
Willingness: 8
Reflection: Getting tempted to look on my phone on those breaks. Need to focus more. 
Wins: Fast HSPU!

Wednesday:
Programming:
A. Clean & Jerk; 1 OTM upto 20 sets @115-120kg - if you break 10 reps and cumulative effort is <7.5 RPE then you can up it a little bit
B. Clean Grip RDL @21x1; 6-8 x3-4, rest 2 minutes (mod-smooth)
C. DB RFESS: 8-10 x2-4/leg, rest 90s b/w sides (mod-smooth)
D. GHR Iso Hold; 10-15 sec x3 rest as needed (see if you can add a little load thjis week)
+
(Can hit this as a seperate PM session if desired)
7 Minute AMRAP @~80-85% effort (talk test - 5 word answer)
50ft Dual KB FRWL (16kg/arm)
9 TTB
8 Burpee to 6" touch 
12 cal AB 
25ft Shuttle Run x3 (there and back = 1)
14 cal Row 
10 BJO (24")
(Rest 5-7 Minutes)
x4 sets 
*Pick up each set where the previous left off

Comments:
A: 10x 115, 5x 120kg, then stopped. 
Front Rack getting way better. Front Squat not so much (see notes for this)
B: 4x 6-8 at 120kg. Great for lats and obliques and obviously hammies.
C. Did Eugene Style with SA and rack in front of me. Heaviest DB x 15/14/13 (50kg)
D. Still no load. Sorry coach :(
+ 
6 rounds + some change. Great breather! Liked it!
Hard day of training!

Daily Rating (0-10): 8,5
Self-Masssage/Cool-Down/Breathing Work: Time in sun
Energy during training: 8,5
Performance: 9
Tension/Soreness: Happy that it’s rest day today.
Willingness: 8
Reflection: Not happy with early arm bend and „front squat feels“ on those cleans.
Wins: Conditioning getting better and better!


Friday:
Programming:
M
A1. Snatch Balance; 1-2 x3-5, rest 60-90 sec (moderatley challenging w/o technique or quality compromise)
A2. Snatch; 1.1 x3-5, rest as needed (moderatley challenging w/o fails)
B. Back Squat; 3.3.3 x3-5, rest ~30 sec b/w clusters and 2-3 minutes b/w sets (>120kg# - lets shoot for a ~8.5 RPE this week so the work is challenging, but we have room to grow)
C1. KB Bench Press @21x1; 10-12 x3-5, rest 1 min or as needed (https://www.instagram.com/p/BpocST6BUNK/)
C2. Chest Supported BB Row w/ slight thoracic extension at top; 8x3-5, rest as needed (moderate)

PM 
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)
+
2-3 Sets:
18 cal Skierg @~85-90% effort
500m Row @fastest pace you can recover doing 
rest 2 min
200m Run @~85-90% effort
500m Row @fastest pace you can recover doing 
rest 2 min 
16 cal AB @~85-90% effort
500m Row @fastest pace you can recover doing 
Rest to recovery
*Note times for each set of Ski/ run/ AB, as well as the 500m time that corresponds with each. How do you feel the execution went here. Were you able to recover on those rows well and was that pace sustainab

Ring MU:
8, 7, 6 - getting better! Those drills start to click!

Cardio: 
Ski: 37s, around 1900-2000 Watts + Row 1:40-1:42

Run: :45 but with shitty 80m track where you just run in a circle. + 1:40 row (easiest, maybe due to the run)

Bike: 36s - ca. 850 watts + 1:44 Row (this was the hardest interval)

Snatch Balance: 100kg x2
—> this hurts in my wrists way more than snatching, I dont know why. And this excercise used to be a great one for me, now I am struggling more.

Snatch: 90, 90, 95, 100, 100 - Happy with that!

Back Squat: 140kg for 3.3.3 Felt good positionwise, not tooo strong.

C1: 24kg KB - good one!
C2: Had to use KBs as well which are a great way to spot differences! Left side works better, this exercise is super hard for me! Especially with the thoracic Extension.

Both exercises 8-10 Reps.


Daily Rating (0-10): 8
Self-Masssage/Cool-Down/Breathing Work: nope
Energy during training: AM okay, PM a little sluggish. Had bad sleep that night.
Performance: 9 (considering being tired)
Tension/Soreness: 3
Willingness: 8
Reflection: Snatch
Wins:

Saturday:
Programming:
TTT Throwdown Workout 
+
20-30 Minute AB @<150 watts (slow/ steady - focus on deep diaphragmatic breaths. Think of this as a moving meditation)
*can do a erg bike in place of this as well 
+
A. Foam-roll / Release lower-body / hips - 5-10 min 
B. KB Tibialis Raise; 15-20 x2/leg, rest as needd (Do these w/ one leg at a time sitting on a bench and hugging your knee to the chest - https://www.instagram.com/p/Bs_aAIOhYo-/)
C. Standing Single Leg Calf Raise on slant board; 10-15 reps x2-3/side, rest as needed (aim to create as much extension at the top as possible, then control the eccentric while using the tibialis to pull you into a deeper ROM)
D. Spend 10 minutes in one of these repose postures (can mix and match)
-Bottom of a squat
-Kneeling or Seiza Sit
-Seated cross legged on the ground "

Comments:
Sluggo: 14:30 - hardest part were my forearms on the Snatches. WBS unbroken, using the serratus on these helps sooo much! After the WOD i felt great, but in the afternoon I realized how taxing it was for my body. (heavy legs)

B: I think these raises really help! 8kg
C: Did donkey calf raises with my GF, lol

Daily Rating (0-10): 9
Self-Masssage/Cool-Down/Breathing Work: Cool Down AAB
Energy during training: 9
Performance: 9
Tension/Soreness: A little heavy legs, but fine.
Willingness: 9, pushed hard
Reflection: super happy with the HSW after WBS!

Wins: Sore glutes next d
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