Youtube-Playlist
https://www.youtube.com/playlist?list=PLUHnUbdphG7CixI15y3vy2IlrVOpbGYyT
Monday:
Programming:
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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)
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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)
(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)
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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.
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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:
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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
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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
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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
-Long Seated (https://youtu.be/_iusY0P8mzo?t=7s)
-Bottom of a squat
-Side Seated (https://youtu.be/0Rr-9m65ov4)
-Half Lotus (https://youtu.be/5sUsydQB-D8)
-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
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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.
Reflection: Great session. Thrusters felt kinda heavy today.
Wins: Bike in the sun!
Wednesday:
Programming:
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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)
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(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
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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.
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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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