Status: completed
A1) Standing Muscle Up Transition Drill:
A2) Ring Kip Swings:
A3) Floor Sit-Up Drill:
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 9/9/9 and these felt actually better from set to set!
C) Conditioning : 3-5 Sets:
1:00 Skierg @85-90% effort
1:00 Skierg @~50% effort (recovery pace)
Rest 30 sec
1:00 AB @85-90% effort
1:00 AB @~50% effort (recovery pace)
Rest 30 sec
1:00 Row @85-90% effort
1:00 Row @~50% effort (recovery pace)
Rest 2-3 Minutes
Ski around 1:35 + 2:05-2:10
Bike around 650 + 200
Row around 1:30 + 2:05-2:10
This was not fun.
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Friday August 9, 2019
Status: completed
A1) Snatch Balance: 1-2 x3-5, rest 60-90 sec (110kg)
110kg x2, feels better and better!
A2) Snatch: 1.1 x3-5, rest as needed (100-102.5kg goal load- note difficulty on ea/ set)
100kg for alle sets. No fails but did not want to increase.
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 ?)
160kg. Still in a controlled tempo, no grinding. But pretty close to RPE 9. Did 3 Sets here
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)
9, 9, 8 Higher Incline helps to hit uppter pecs
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
Machine was occupied for what felt like 2 hours so I tried one of the Mag grips and did a seated row. Felt awesome. Like 60kg on that Machine.
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Saturday August 10, 2019
Status: completed
A) TTT Throwdown 13: *but do TTB instead of CTB here
13:24
Did too many C&J ub in first set. Overall I was still impressed and happy how fast my forearms recovered here!!! <3
B) Assault Bike: @<150 watts (slow/ steady - focus on deep diaphragmatic breaths. Think of this as a moving meditation)
15 Mins
C) Accessory:: A. Foam-roll / Release lower-body / hips - 5-10 min
B. 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-/)
C. 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)
D. 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!
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Sunday August 11, 2019
REST DAY
Status: completed
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Monday August 12, 2019
Status: completed
Warmup: If you need to warmup your front rack position i'd do the following two drills before Pt A.
-Banded Front Rack Opener; 5-6/side x2, rest as needed (https://www.youtube.com/watch?v=FxFpZLNTt5A)
-High Elbow FS w/ empty bar; 3-5 x2-3, rest as needed (https://www.youtube.com/watch?v=FxFpZLNTt5A)
A) Clean: 1.1.1 x4-6 rest 15-20s/2m (122.5kg-132.5kg - note difficulty on each set)
4x 1.1.1 with 130kg. Leg strength not the issue. But upper body rigidity on the pull + low elbows on that catch. Not happy with that + feet turn out too much in that squat.
B) Back Squat: @30x1; 3-5x5, rest 2m (>130kg. Mind tempo change. Focus on controlling it down and timing the eccentric evenly across the range of motion)
This time 140kg for 5x 3 Reps each time. Felt good, did not want to loose speed.
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)
3 Sets, 11 , 9 , 7 with extra 5kg
C2) Band Assisted Front Leaning Pull Up:
Hope that band was that band was thinner. 3x 8,7,7
D) Conditioning: 60 on/ :30 off until you complete 3-5 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.
5 PC & OH (115#)
8 Bar Facing Burpee
11 cal Skierf
14 WB (30#)
17 cal Row
200m Run
Did one minute on, :30 off x4 (Equipment issues, everything too far away from each other) (see email)
8 PC&OH + Max. BFB (8-9 each time)
Wall-Balls (30 each time)
Assault Bike (rower was broken, meh) (15 Cals)
Ski Erg (19 Cals)
Skill Mill (200m)
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 or slighly heavier)
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
Cuban press with 45lbs BB
Circles Done
Side Chain Opener heavy = sore obliques + Lats, awesome
Reverse Fly: 25kg
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Tuesday August 13, 2019
Status: completed
A) TTT Cars: 5 rotatiions in each direction per movement
B) Diaphragm Smash:
C) Breathing Work: 5x2 Breaths in bottom of active squat @3162 breathing cadence
5x2 Breaths holding barbell in front rack @3162 cadence (ensure optimal spine position)
5x2 Breaths holding barbell overhead @3162 (ensure ribs down)
5x2 Empty Barbell thrusters at controlled tempo, exhale down, inhale up
Done, not that easy tho
D) Conditioning: 25-15-5:
CTB Pullups
BJ (60cm)
cal AB
+
2 Sets:
800m Run @~80% effort
Rest 20-30 seconds
10-15 UB Thruster (50-55kg)
Rest 20-30 secones
AMRAP UB BMU (leave ~3 reps in the tank)
Rest upto 5 minutes to recover
+
300m Row @1:49-1:51/500m
Rest 1 Minute
x repeat upto 20 sets
*If RPE crosses 8/10 shut it down
*Note total sets here
5:20 I think. C2B feel great, Also was able to push on that bike around 500 watts, did not sprint.
15 Thrusters at 55kg, only 10/9 BMU (not that strong today)
20 Row Intervals, that + AAB on Wednesdays is a loooong cardio time lol.
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Wednesday August 14, 2019
Status: completed
A1) Face Down Pass Through: + reverse with eagle grip; 6 each way; rest as needed
A2) GHD Thoracic Stretch : 1 min, 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
B) Power Snatch: PS. HS; 1.1 every 90s x5-10 sets (95-97.5kg. If quality/ power starts to deteriorate somewhere b/w 5 and 10 sets cut it there)
4x 95kg, 3x 97,5, then failed the hang snatch. When snatches get heavy, I tend to not jump and keep my feet on the floor.
C) Halting Snatch Grip Deadlift: 5 x3; rest 2m (2 sec pause at the hip. 105-115kg)
115kg, done
D1) Jerk Grip Overhead Squat: Iso Hold: w/ jerk grip; 3 reps w/ 5-10 second isometric hold OH on each set, rest 60s (ie - use spotter arms or Push Press it up, hold for 5-10 sec, put it down, and repeat 3x/set. Mod-smooth load)
Used a snatch Grip and PP it with 90kg. First time doing this and I regret that I have not done it the past weeks. Good for pulling scaps in the right place!
D2) Overhead Squat: @35-45kg, 20 seconds of continous reps at smooth pace, rest as needed x3 sets (working on positions w/ faster dynamic movement)
20 reps with 40kg each time.
E) Assault Bike: (Can opt to o this as a seperate session)
EST Prep:
1. Diaphragm Smash - https://www.youtube.com/watch?v=C8sSUsJ-bTY
2. Positional Breathing on AB; 10 deep diaphragmatic breaths sitting on the AB w/ your hands on the handles x2 sets
+
:90 AB @475-500 watts
Rest 90 seconds x repeat until failure
*Make sure you're getting full breaths here/ not doing shallow chest breaths
The longer rest helped. This got actually better after around 6-8 rounds. Still, super hard for me mentally. Breathing was better and therefore the workout not as hard as last time.
15 rounds with 90 on, 90 off. Sheesh! Diaphragm smash + EST work helped I would say.
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