Tuesday July 9, 2019
Status: completed
A) Romanian Deadlift: @20x1; 6-8 x2-4, rest 2-3m (moderate-smooth. See cues)
-Keep your chest up, back flat, and head neutral (don’t crane your head upwards)
-Keep your legs rigid, but soften the knees a bit (slight bend. Don’t lock them out)
-Think about shoving the butt backwards to initiate the movement instead of bending over.
-Once your butt is as far back as possible begin to lower the weight (in reality this cue and the previous one will happen simultaneously).
-Don’t allow the torso to fall forward. Keep the knees slightly behind the toes throughout with your shins vertical.
-Aim for a stretch at the bottom, but don’t allow the lower back to round.
-At the bottom squeeze the glutes and hamstrings while shoving the heels into the ground and focusing on driving the butt forward.
B) Dual KB Strict Press: @21x1; 4-6 reps x2-4 sets w/ mod load resting as needed b/w sets (goal is to perform these with the ribs tucked and the pelvis in neutral. Before adding load look to ensure that you are not compensating or leaning back in order to complete the ROM)
20kg, Love using KBs on the strict press. (6 reps each)
C) Single Arm Ring Row Iso Hold: 20-30 sec/side x2-3, rest as needed
Harder than expected and great feeling in target area!
D1) Assisted Cossack Squat: 4-8 alt reps taking ROM as far as you can control, rest as needed x2-3
We should do this more often I think.
D2) Side Lying Hip Adductor Pulses: 8-10 x2-3/side, rest as needed (adjust position so accorindgly, as Max shows, so it's challenging, but doable for you -https://drive.google.com/file/d/0B5mnvqU9w5XqcFVXLWJ5Vkg4Z2c/view?usp=sharing)
Not much ROM/strength here!
E) Optional: PM Optional - Can Swap w/ the AM
20-40 Min Erg Bike @<120 BPM
Done.
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Wednesday July 10, 2019
Title: PM (Optional)
Status: completed
A) Quality Work: PM Optional - Can Swap w/ the AM
A. Visualization sequence:
-a few minutes of relaxation breathing with your eyes closed. Focus on your breath and clear the mind (if you need assistance check out head space or calm apps)
-with your eyes closed visualize yourself working through this movement routine with intent
-Come back to focusing on your bresth/ clearing the mind
B. Full Body CARs routine; 3-5 rotations per movement/ direction
C. Feet/ Ankles/ Calves; perform a few sets/ reps of a calf raise variation, an intrinsic foot strengthen movement from your normal foot/ anklle routine, and then spend a few minutes trying to contract different parks of your feet/ toes (creating novel sensory input to the feet)
D. Hips; pick your favorite hip opener and get some touches here. Some recomendations would be a seated 90/90 stretch, quadriped fire hydrants or hip windmills
E. T-Spine; pick your favorite t-spine opener and get some touches. Recomendations would be foam rolling, your snatch mobiulity routines for the t-spine, PVC lift offs, etc
F. respose postures - spend 5-10 minutes in one of these repose postures (can mix and match as well)
-Long seated
-Bottom of a squat
-Kneeling or Seiza Sit
-Side Seated
-Half Lotus
-Seated cross legged on the ground
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Wednesday July 10, 2019
Title: AM Session
Status: completed
A) Conditioning: 6-8 Min AMRAP @70-75% (feels like work, but you can answer questions with a full sentence)
20 cal AB
8 TTB
10 HSPU
(Rest 3-4 Minutes)
+
6-8 Min AMRAP @70-75% (feels like work, but you can answer questions with a full sentence)
20 cal AB
10 CTB Pullup
30 DU's
(Rest 3-4 Minutes)
+
6-8 Min AMRAP @70-75% (feels like work, but you can answer questions with a full sentence)
20 cal AB
10 BBJO (60cm)
100ft Farmer Carry (20kg/arm)
Did 8 Mins per interval, everything UB and bike felt good.. Everything way better than on Tuesday.
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Thursday July 11, 2019
REST DAY
Status: completed
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Friday July 12, 2019
Status: completed
A1) Standing Muscle Up Transition Drill: 4-6 x3, rest as needed
Done
A2) Ring Swings: w/ towel between feet; 6-8 reps w/ focus on tight body position, rest as needed
Need to get better at this skill.
A3) Floor Sit-Up Drill: 5 reps - focus on straight legs & drive power from glutes; rest as needed x3
Done. Felt good.
B) Muscle Up: ax 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. Aim to beat 8 on 1st set)
9-8-8
Super happy! This was much less closer to failure than last time! Although I am heavy, this went really good! Yeah! Tried to execute tips from brute ebook
C) Conditioning: 2-3 Sets:
18 cal Skierg @ sub 37 sec
500m Row @1:42-1:44/500m
rest 2 min
200m Run @ sub 45 sec
500m Row @1:42-1:44/500m
rest 2 min
16 cal AB @ sub 36 sec
500m Row @1:42-1:44/500m
Rest to recovery
*Note times for each set of Ski/ run/ AB, as well as the 500m time that corresponds with each.
*Note after finishing each set of ski/run/ab as well as what it dropped to after the completion of the corresponding 500m row
Ski 31/36:35
Run 180m Skill Mill @ 40s
AAB 30s each round.
Row 1:42 each set. Better than when rowing without another machine.
Pushed through 3 rounds which was hard, breathing got more shallow from round to round.
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Friday July 12, 2019
Status: completed
A1) Snatch Balance: Snatch Balance; 1-2 x3-5, rest 60-90 sec (100kg)
100 x2
Better!
A2) Snatch: Snatch; 1.1 x3-5, rest as needed (95-100kg - note difficulty on ea/ set)
95 RPE 8-9
95 RPE 8-9
100 1-X
95 @ 9
95 @9
B) Back Squat: ack Squat; 3.3.3 x3-5, rest ~30 sec b/w clusters and 2-3 minutes b/w sets (>140kg - Note RPE eachset.do not cross 9 RPE)
150kg. Maybe a little too heavy. Not grinded but last rep got a little too slow. (was not in good shape that day)
C1) KB Incline Bench Press: @21x1; AMRAP (-2) @24kg x3-5, rest 1 min or as needed (note reps/ RPEs for each set on C1/2)
24kg/Hand, around 8-10 Reps, RPE 8
C2) Chest Supported Barbell Row: Chest Supported BB Row w/ slight thoracic extension at top; AMRAP (-2) @same load you used last time (you didn't say what this was) x3-5, rest as needed
Small bar, 20kg per side. 8-10 Reps RPE 8
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Saturday July 13, 2019
Status: completed
A) TTT Throwdown : Warm-up 👇
General Prep
2 Rounds
2min Ski @ smooth pace
2min AB @ smooth pace
2min Row @ smooth pace
Joint / Movement Prep
A. Wrists
-gymnastics 4-way wrist prep for STOH and Front Rack positional work
B. Shoulders
-kick into HS & reach head through
-snatch grip presses
-yoga push-ups
C. Hips
-bottom of squat:
-push knees out (hip ER)
-sky reach w/ rotation
-drive knees in (hip IR)
-rock between heels / toes
Specific Prep
A. STOH/Front Squat - work through weights and warm-up positions for both movements
B. Box Jump - warm-up ankles/calf complex well. Try some basic pogo jumps to start and then work through some smaller clusters of 3-4 box jumps building speed and focusing on proper bounding mechanics - focus on the technique you will be using during the workout
+
2-3 sets @ comp pace (adding load for each set as prescribed in workout):
2min AB @ easy spin
4-6 STOH
4-6 Front Squats
4-6 Box Jump Overs
…
rest 5-10min… and go!
17:49 First 3 rounds around 10 mins. Tough one! BJO were the slowest part I would say.
B) Row: 2k Row gradually building in pace across the interval (250m @2:00-1:55-1:50-1:45-1:40-1:35-1:30-1:25/500m)
Rest 10 Minutes
x1-2 set
Sent you feedback regarding that, only managed it up to 1:35. (Legs were super sore as mentioned) Did 300 Cal AAB instead, faster and better than last time.)
C) Assault Bike: 10-20 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
Done
D) Foam Roll : Foam-roll / Release lower-body / hips - 5-10 min
Done
E) 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-/)
2x 8kg 15-20 Reps
F) Standing Single Leg Calf Raise: 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)
Done!
G) Response Postures: Spend 10 minutes in one of these repose postures (can mix and match)
-Long seated (https://youtu.be/_iusY0P8mzo?t=7s)
-Bottom of a squat
-Kneeling or Seiza Sit
-Side Seated (https://youtu.be/0Rr-9m65ov4)
-Half Lotus (https://youtu.be/5sUsydQB-D8)
-Seated cross legged on the ground
Bottom of Squat a little shitty tbh
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Sunday July 14, 2019
REST DAY
Status: completed
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