Wednesday July 24, 2019
Status: completed
Youtube Playlist: https://www.youtube.com/playlist?list=PLUHnUbdphG7CixI15y3vy2IlrVOpbGYyT
A) Clean Pull : 1.1.1 x3-5, rest 10-20 sec/ 90 sec (115-120kg)
120kg
B) Power Clean: Power Clean, Hang Squat Clean; 1.1 every 90s (x15 sets every :90) (112.5kg. If quality/ power starts to deteriorate somewhere b/w 5 and 10 sets cut it there)
10 Sets, felt super strong today.
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)
100kg x8 RPE 8, RPE 9,5, finished
D) Glute Ham Raise: @21x1; 8-10 x2-4; rest as needed (use band assistance here)
Better setup: no band needed! 3 Sets around 10-9-8 Reps
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
Good one. HR Was around 130-135.
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Thursday July 25, 2019
Status: missed
A) Homework: 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
D. 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
E. 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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Friday July 26, 2019
Status: completed
A1) Snatch Balance: 1-2 x3-5, rest 60-90 sec (102.5-105kg)
Did this on Saturday. No space in that gym on friday.
100, 105, 110 x1, 110x 2
A2) Snatch: 1.1 x3-5, rest as needed (97.5kg goal load- note difficulty on ea/ set)
97,5kg, 100kg, 100kg, 100kg
Felt pretty good although I sat all day and had sore legs from friday.
B) Back Squat: 3.3.3 x3-5, rest ~30 sec b/w clusters and 2-3 minutes b/w sets (150kg - Note RPE eachset.do not cross 9 RPE - how did these feel compared to last time ?)
150kg. Felt way better! Hip Windmill helps a lot!
C1) Kettlebell Incline Bench Press: @21x1; AMRAP (-2) @24kg x3-5, rest 1 min or as needed (note reps/ RPEs for each set on C1/2. Goal is >24 reps across first 3 sets. then if you do a 4th/5th that's a bonus)
No Kettlebells there. A steeper incline helps to hit my upper chest. Used 30kg DBs and stayed in the lower ROM, helps to hit that muscle group more.
C2) Chest Supported Barbell 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
Also, no option to set up a row like that. Bench not high enough, no boxes, etc. Meh.
D) 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
x2 sets
No rower. Tried to do this on Sunday and failed again. Glutes start burning and I just cannot (mentally) push through and increase the pace.
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Saturday July 27, 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
Done
A3) Floor Sit-Up Drill: 5 reps - focus on straight legs & drive power from glutes; rest as needed x3
Done
B) Muscle Up: Max 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 9 on 1st set)
Did one Set of 10 Reps which felt a little worse than last time, but Pecs and shoulders were a little sore. After that I had to stop, hand started to hurt again. Should be fine next time doing RMU.
C) Conditioning: 20:00 AMRAP:
21 cal AB
17 WB (9kg)
13 BBJO (60cm)
6 Rounds.
D) 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
E) Accessory: A. Foam-roll / Release lower-body / hips - 5-10 min
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-/)
Standing Single Leg Calf Raise on slant board; 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)
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
Done! Would love to keep these for a while in my routine.
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Monday July 29, 2019
Status: completed
A) Clean: 1.1.1 x4-6 rest 15-20s/2m (122.5kg-132.5kg - note difficulty on each set)
Worst clean day ever. Lots of fails. Front Rack Mobility, early arm bend, everything today. Snatches feel great! But every time weight gets heavy (in Cleans and Snatches), I kinda loose connection between lower body and bar cause my upper body gets weak.
Did a few sets at 120kg. Legs no issue, just front rack position. (see youtube Playlist)
B) Back Squat: @30x1; 5x5, rest 2m (>120kg. Mind tempo change. Focus on controlling it down and timing the eccentric evenly across the range of motion)
130kg. Mobility and strength felt good.
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 on each set this time so I can give you targets for next time)
9, 8, 8. Little sore pecs. Didn't add weight cause of that.
C2) Band Assisted Front Leaning Pull Up: w/ controlled eccentric; 6-8 x3-5, rest 90-120s (green band - note for quality from last time = pull scaps down further and look up when pulling)
Green band, feels better every time. Great feeling!
D) Conditioning: :60 on/ :30 off until you complete 5 rounds (choose volume based on tolerance on the day). All work should be done at a steady clip working on 'game time' style transitions, mechanics, bar velicity, etc.
12 cal Skierg
8 Deadlift (85kg)
12 Wall Ball (12kg)
15 cal Row
10 Alt DB Sn (30kg)
25ft shuttle run x2
Did 5 rounds (was a little pissed cause of the cleans). Had to restart the clock so not totally sure about the rounds, but paces and speed were constant over the workout.
E) Accessory: Short aerobic cooldown followed by diaphragmatic breath work, then...
*Make sure to note reps/ loads for all of these
D1. DB Cuban Press; 10x3, rest 45-60s (5kg)
D2. Hanging Shoulder Circles; 4-6 x3 forward and reverse, rest 45-60s
D3. Side Chain Opener; 8-10 x3/side, rest 45-60s
D4. Machine Reverse Fly; 10-12 x3, rest as needed
D1: Used a BB for D1. This time.
D2: 6 Circles each
D3: 20kg in Dinslaken, I just looooove this one!
D4: 35kg
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Tuesday July 30, 2019
Status: completed
A) TTT Cars: A. Shoulder and Neck CARs; 5 rotatiions in each direction per movement
Done.
B) Diaphragm Smash: As needed
Done.
C) Conditioning : For Time:
20 CTB Pullups
20 BBJO (70cm)
20 CTB Pullups
+
2 Sets:
800m Run @~80% effort
Rest 20-30 seconds
10-15 UB Thruster (40-50kg)
Rest 20-30 secones
AMRAP UB BMU (leave ~3 reps in the tank)
Rest upto 5 minutes to recover
1: 3:00. Both C2B unbroken and pretty fast. Burpees super slow. Are those 30 inch BBJO with hands on box or would you put that in the notes?
+
800m Run Skill Mill at ca. 11 kmh, felt good.
15 Thrusters 50kg, felt super shitty (front rack)
1 Set RMU - hand still hurt, 1 Set BMU 11 Reps, these feel better and better.
D) Row: 300m Row @1:51-1:53/500m
Rest 1 Minute
x repeat upto 20 sets
*If RPE crosses 8/10 shut it down
*Note total sets here
This felt better than two weeks ago!
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Wednesday July 31, 2019
A1) Pass Through: Face down pass through + reverse with eagle grip; 6 each way; rest as needed
A2) GHD Thoracic Stretch : 1min continuous; rest as needed
A3) Active Thoracic Spinal Extension : 6-10 contractions with 1 sec pause + 10 sec hold on the last one; rest as needed
Eagle still not possible. So far, done!
B) Power Snatch: PS. HS; 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)
10 Sets with 95kg, happy with that!
C) Halting Snatch Grip Deadlift: Halting Snatch Grip Deadlift: 4-6 x3; rest 2m (2 sec pause at the hip. 100-105kg)
Felt good. Better balance over my feett.
D1) Overhead Yoke 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
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)
I almost never got a Yoke accessible. As much as I would like to do this, my schedule does not allow to.
E) Assault Bike: (Can opt to o this as a seperate session)
: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). If you use an AB elite aim for >12 sets
Managed only 5 Sets at prescribed wattage. Went for 10 more with 460 Watts. This was no breathing issue. When riding too fast, it gets shallow and it's just the quads that hurt. At 460 watts breathing gets better. Last time I did this AM, maybe thats the reason!
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