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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