CW 29

Monday July 15, 2019
REST DAY
Status: completed



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Tuesday July 16, 2019
REST DAY
Status: completed



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Wednesday July 17, 2019
Status: completed


A) Clean: 1.1.1 x4-6 rest 15-20s/2m (122.5kg-132.5kg - note difficulty on each set)
   Did Clean Pulls, 6x3 at 140kg

B) Back Squat: @40x1; 5x5, rest 2m (110kg or slightly heavier. Focus on controlling it down and timing the eccentric evenly across the range of motion)
   120kg Happy with that!

C1) Strict 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 (add 5# - note reps for every set)
   Did 5 Sets, Started with Pull-ups by mistake.
6-8 Reps, good form!

C2) Band Assisted Front Leaning Pull Up: Band Assisted FL Pullup w/ controlled eccentric; 6-8 x3-5, rest 90-120s (green band)
   Note: Pull scaps down further and look up when pulling. 6-8 Reps.
--> Love that one.

D) Conditiong: 3 RFT @~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
10 DL (85kg)
15 cal Skierg
16 Wall Ball (12kg)
7,5 Shuttle Run x2
10 BBJO (60)
20 cal Row
   Finished 10th round with 13 Cals left. How hard should I push in this kind of workout?

E1) Cuban Press: 10x3, rest 45-60s (light)
   5kg, 8-10 Reps

E2) Shoulder Rotations :  4-6 x3 forward and reverse, rest 45-60s
   Feeling better and better!

E3) COS Side Chain Opener: 8-10 x3/side, rest 45-60s
   30-35kg. Love that one. Great feeling in back and obliques

E4) Cable Reverse Fly : 10-12 x3, rest as needed
   Used a machine. Felt good!

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Thursday July 18, 2019
Status: completed


A1) Shoulder Car : rotations in each direction per movement
A2) Neck Car :
Done!

B) Diaphragm Smash: as needed
   Didn't do it before the conditioning cause I could not find the ball I used to do it with. Immediate regrets, helps my breathing a lot.


C) Conditioning : 1k Row @~80% effort
50 Wall Ball (9kg)
30 CTB Pullups
   Row at around 1:48
Everything else ub. Was rough! 25 butterfly + 5 kipping

D) Run: 2 Sets:
800m Run @~80% effort
Rest 20-30 seconds
10-15 UB Thruster (40-50kg)
Rest 20-30 seconds
AMRAP UB BMU (leave ~3 reps in the tank)
Rest upto 5 minutes to recover
   Scaled to:
15 Thrusters 2x22,5kg (Hand)
+ 25 GHDSU (hand)

C2B were okay but I did not want to risk anything. Did some BMU after the Throwdown. They never have felt so good at this BW! Did 2x 10.

E) Row: 300m Row @1:53-1:55/500m
Rest 1 Minute
x repeat upto 20 sets
*If RPE crosses 8/10 shut it down

   Love that part of training. Just work.

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Friday July 19, 2019
Status: completed


A) Assault Bike: :90 AB @475-500 watts
Rest 1m x repeat until failure

*Aim to get as close to 16 sets as possible (if you can beat that it's icing on the cake)
Made it through 12 sets but on an Assault Bike Elite which everyone in that gym says is harder for getting the same wattage as a regular AAB. Anyways, I gave my best and felt like dying...

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Friday July 19, 2019
Status: completed


A1) Face Down Pass Through: reverse with eagle grip; 6 each way; rest as needed
   Eagle not possible...

A2) GHD Thoracic Stretch: 1min continuous; rest as needed
   Done!

A3) Active Thoracic Spinal Extension : 6-10 contractions with 1 sec pause + 10 sec hold on the last one; rest as needed
   Although my thoracic mob. might need improvement, it's still the lower body that limits me most on snatches/Oly lifts.

B) Power Snatch: Power Snatch, Hang Snatch; 1.1 every 90s x5-10 sets (92.5-95kg. If quality/ power starts to deteriorate somewhere b/w 5 and 10 sets cut it there)
   Hand started bleeding here again...

Did:
4x 6-8 Snatch Grip Deadlifts at 140kg

C) Halting Snatch Grip Deadlift: 4-6 x3; rest 2m (2 sec pause at the hip. 100-105kg)
   Did 3x Max. Meter SB Carry at 70kg (150, 120, 120m)

D1) OH Yoke Iso Hold: w/ jerk grip; 3 reps w/ 5-10 second isometric hold OH on each set, rest 60s (ie - pick it up, hold for 5-10 sec, put it down, and repeat 3x/set. Mod-smooth load
   No yoke + hand. Did 3x5 Sotts Press at 40kg (less weight was better here)
D2) Overhead Squat: OHS @35-45kg, 20 seconds of continous reps at smooth pace, rest as needed x3 sets (working on positions w/ faster dynamic movement)
   See D1.

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Saturday July 20, 2019
Status: completed


A1) Clean Pull: 1.1.1 x3-5, rest 10-20 sec/ 90 sec (115-120kg)
   Did 4x 6-8 RDLs because of my hand. Power Cleans were not possible. (150kg)

A2) Power Clean:  off blocks (1-2 inches above or below knee) 2-3 rep cluster x3-5, rest as needed (112.5kg)
   Nope. Not today.

B) Front Squat: 5 reps @112.5kg, rest 2 min xFS2
   6 Sets with lifting straps held in hands. Not happy with my Front Rack, it's hard to describe but its the entire shoulder that I cannot push forward to crate that stable rack position.

C1) Dumbbell Bench Press: @31x1; AMRAP (-2) x3/arm, rest 60-90s (35kg)
   7, 7, 6
C2) Gentlemans Row: @21x2; 10-12 x3/arm, rest 60-90s (22.5kg)
   12 Reps each time. Great one.

D) Conditioning : 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 WB (9kg)
15 HRPU
14 BJO (60cm)
Rest 4-6 Minutes
x3-4 sets
*Each set HRPU of movement changes:
1. PU, WB, HSPU, BJO
2. HRPU, WB, PU, BJO
3. BJO, PU, WB, HRPU
4. WB, HRPU, BJO, PU (only if you opt to do 4th set)

   Really happy how this went! Better than last time we did something similar!
Everything ub except round 3 sPLU.
AAB around 33 Cals, started at 300 and finished around 450-475.

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Sunday July 21, 2019
Status: completed


A) Thoracic Warm-Up: ry adding this to your warmup and let me know your thoughts: Seated with a tall spine; take a deep diaphragmatic breath allowing for full rib cage expansion, then exhale into a balloon. Repeat until balloon is filled. Do that for 1-2 total sets
   Forgot the ballon I got for this at home. Breathing was great today tho and I tried it later, definitely helps.

B) TTT Throwdown 11:
   Did 12 Mins by mistake.
2 Rounds + 9 Snatches. Took the save route on the BMU tho. Afterwards the two extra sets. Huge improvements here.

C) Assault Bike: 10-20 Minute AB @<175 watts (slow/ steady - focus on deep diaphragmatic breaths. Think of this as a moving meditation)
   10 Mins.

D1) Bottoms Up Carry: or Bottom up Arnold Press; 6-8 x2-3/arm, rest 60s (8kg or slightly heavier)
   8kg, 20m

D2) Shoulder Rotations : 5-6/direction x2-3, rest 60s
   Done

D3) Kettlebell Halo: 8-10 reps switching direction each rep x2-3, rest 60s (16kg)
   Done!

D4) Banded External Rotation: @2111; 10-12 x2-3, rest 60s (seated on bench w/ ribs tucked and torso upright)

   Done. Need that.
E1) Hip Routine : https://www.instagram.com/p/Blpp-r_nB0_/?taken-by=coacheugeneteo

Seated Good Morning w/ empty bar or slightly heavier if you're getting full ROM 4-6 reps, rest 45-60s (taking ROM as far as comfortable)
into: Seated Bench Stradle; 6-10 controlled reps, rest as needed x2 sets
   "Shotgun to the dick".
Love that combo! GM gives a nice glute stretch.

E2) Standing Calf Raise: Bodyweight,
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)
   Done. Sometimes a slight pinchy feeling in the front of my shin.