CW 30

Monday July 22, 2019

Status: completed

A) Dynamic Shoulder Movement: 1-2 Sets, Reps by feel

     https://www.instagram.com/p/BaKI9ihHtMc/?taken-by=strengthcoachtherapy

   + Accessory from Saturday. 

B) Snatch: 1.1.1x5, rest 10-20s/ 2m (>95kg -keep them snappy - note challenge on each set)

   95, 95, 100, 100

Not perfect but happy! 

Need to keep the bar more ‚gripped‘ and not lot go when in mid-air. Turn elbows up!

C) Front Squat: @31x1; 3-5x5; rest 2-3m (92.5kg)

   Safety bar (Hand)

Transformer Bar @ 2,5C

2x 35/Side

3x40/Side

Awesome setup. 

D) Weighted Strict Pronated Pull-Up: @40x1; 3 reps @12-14kg, rest 2m xFS2 (Mind tempo change)

   5 Sets at 15kg

E) Z-Press: @21x1; 6-8x3, rest 90-120s (47.5kg)

   50kg

7

7

7

F) Conditioning : 2-4 Sets of the following:

Row - start @2:00/500m 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)

Skierg @1:30 until RPE hits 9/10 RPE

(Rest until 8/10 level of recovery)

AB - 10 sec @1500-1500 watts x3-5 sets w/ 1 min rest b/w them 

(Rest until compelte recovery, then start back from the top)

+

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. 

   6x200 Row (finish 1:35)

:54 @ 1:30 Ski

5xAAB

_________________

5x200 Row

:52 Ski 

5x AAB

I feel like the AAB Intervals hinder me to do a third total set. Although I a able to keep the 1500watts.

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Tuesday July 23, 2019

Status: completed

A) Serratus Activation : Use this seratus activation prior to the HSPU work- (https://www.instagram.com/p/BruXM0iH59b/)

Done

B) Incline Triceps Kickbacks: 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 (7.5/arm)

https://www.instagram.com/p/BteW1ZmBINq/?utm_source=ig_web_copy_link

   7,5kg, check. Good one!

C) Strict Handstand Push-up: 10 every 2:00 x5 sets (push to go UB here)

   Done, but last two sets were hard. 

D) Chest to Bar Practice: D1. 6-8 circles on Box x 2-3 sets; rest as needed

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 

   Box feels still weird.

E) Conditioning: 200m Run @~75% effort 

10 Thruster (95#)

12 CTB Pullups (split as 6/6 UB)

Rest 75 seconds

x repeat upto 8 sets

*Note time for each set. Don't push past volume tolerance 

   Each set around 2 Mins, ran on Skill Mill. Don't know why but this hits me really hard alle the time.

F) Assault Bike: 20-30 AB or Erg Bike

   20 Mins mod. AAB

G) TTT Cars: Shoulder and Neck CARs; 5 rotatiions in each direction per movement 

   Done. Still important!

H) Diaphragm Smash: As needed

   Also just a great one.

I) Response Postures: 1-2x through the sequence: 5-10 deep diaphragmatic breaths through the nose in ea/ position

-Long Seated 

-Bottom of a squat

-Side Seated 

-Half Lotus

-w/ arms overhead or hanging from bar 

   Check!

J) 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 

   Check!

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Wednesday July 24, 2019

Status: pending

A) Power Clean: Power Clean, Hang Squat Clean; 1.1 every 90s x5-10 sets (112.5kg. If quality/ power starts to deteriorate somewhere b/w 5 and 10 sets cut it there)

B) Romanian Deadlift: @21x1; 6-8 x3, rest 2 minutes (115-120kg. Only go down to mid-shin - note RPE for each set)

C) Reverse Lunge of Riser: BB Reverse Lunge off 4" riser; 8/8 x2-3, rest 90 sec b/w sides (>80kg- note RPE's here)

D) Glute Ham Raise: @21x1; 8-10 x2-4; rest as needed (use band assistance here)

E) Conditioning: EMOM for 30 Minutes:

1st- 5 MB Slams + 35 DU's @smooth pace

2nd - :40 AB @75% effort

3rd - 6-8 KBS (24kg) + 7 Burpee @smooth pace

4th - 40 sec Row @75% effort

5th - 15-20 sec forward/ reverse slider plank crawl 

6th - 100m Run @75% effort

*Note avg HR for the 30 minutes

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