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  B. Diaphragm Smash - https://www.youtube.com/watch?v=C8sSUsJ-bTY + 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