Status: completed
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
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)
Around 5 sets at 95kg. Happy! Felt good.
C) Halting Snatch Grip Deadlift: Halting Snatch Grip Deadlift: 4-6 x3; rest 2m (2 sec pause at the hip. 100-105kg)
Done. Felt good as well!
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
No yoke. Did some front leaning rest on rings, knowing that it's not the same!
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)
40kg, 20 Reps per round.
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
Failed at 6 sets already. Continued to 15 sets at 460 watts. A that pace it's my breathing at 475 it*s just muscle pain in my legs. Tbh not that much difference between Elite and normal AAB.
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Friday August 2, 2019
Title: B Week
Status: completed
A1) Clean Pull: 1.1.1 x3-5, rest 10-20 sec/ 90 sec (115-120kg)
Felt good!
A2) Power Clean: off blocks (1-2 inches above or below knee) 2-3 rep cluster x3-5, rest as needed (112.5kg)
Trying to not rush the start helps. Felt okay, but super weak from below knee.
B) Front Squat: 5 reps @112.5kg, rest 2 min xFS2
10 Sets, only difference was lots of front rack and serratus work today!
C1) Dumbbell Bench Press: @31x1; AMRAP (-2) x3/arm, rest 60-90s (35kg - goal is >20 total reps)
9, 8, 7
C2) Gentlemans Row: @21x2; 10-12 x3/arm, rest 60-90s (25kg)
Done
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'
12 Strict Pullup (feet can't cross back behing the uprights)
14 Dual KB FS (20kg/arm)
16 Neutral Grip Pushup on DB
200m Run
Rest 4-6 Minutes
x3-4 sets
*Each set HRPU of movement changes:
1. PU, KBFS, HSPU, Run
2. HRPU, KBFS, PU, Run
3. Run, PU, KBFS, HRPU
4. KBFS, HRPU, Run, PU (only if you opt to do 4th set)
Did not time, but Push-Ups and Pull-Ups had to be broken up this time in 2-3 sets. Had no running option so did shuttle runs (3x around 12,5m out and back)
Love these Workouts!
AAB from 300-480 watts, should I push harder here? (33 Cals)
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Saturday August 3, 2019
Status: completed
A) Prep: *Try 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
B) WOD: (No throwdown workout this week b/c the games)
Self Directed CF session *Don't do anything to mechanically taxing or volume heavy that leaves you sore/ unable to train normally on monday
-For today I want you to hit a CF style metcon. Total volume should be in the 10-25 minutes range whether that's in the form of one WOD or multiple shorter ones. Everything should be decided based on how you're feeling today (in terms of energy, motivation, soreness). Pick movements based on mechanical comfort on the day
Did one TTT Throwdown we missed with 3-6-9 min AMRAP
round 1) all Thrusters (forearms on snatches!´)
round 2) Forgot. almost dying
round 3) best round, finished all bbjo before muscle ups.
Tough one!
C) Assault Bike: 10-20 Minute AB @<175 watts (slow/ steady - focus on deep diaphragmatic breaths. Think of this as a moving meditation)
Done
D) Accessory: A1. Bottom up Arnold Press; 6-8 x2-3/arm, rest 60s
A2. Hanging Shoulder Circles; 5-6/direction x2-3, rest 60s
A3. KB Halo; 8-10 reps switching direction each rep x2-3, rest 60s
A4. COS External Rotation @2111; 10-12 x2-3, rest 60s (seated on bench w/ ribs tucked and torso upright)
A1 8kg
A3 Done, love that one!
A4. Fixed on knee is pretty rough!
E) Accessory:
B1. 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)
B2. Seated Bench Stradle; 6-10 controlled reps, rest as needed x2 sets
B3. Standing Calf Raise 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)
GM at 40kg gives a nice glute pump!
Love all these exercises! Calf work before training should improve mobility a lot.
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Sunday August 4, 2019
REST DAY
Status: completed
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Monday August 5, 2019
Status: completed
A) Dynamic Shoulder Movement: 1-2 Sets, Reps nach Gefühl https://www.instagram.com/p/BaKI9ihHtMc/?taken-by=strengthcoachtherapy
Done. Snatches feel way better mobility wise compared to Cleans.
B) Snatch: 1.1.1x5, rest 10-20s/ 2m (97.5-102.5kg -keep them snappy - note challenge on each set)
97,5 - pretty close to failing
97,5 RPE 9,5 First 2 Reps better.
97,5 better
100 RPE 9
102,5 best set.
C) Front Squat: @31x1; 3-5x5; rest 2-3m (92.5kg)
Done, was around RPE 8,5
D) Weighted Strict Pronated Pull-Up: 30x1; 3 reps @17.5kg, rest 2m xFS2
5 Sets
E) Z-Press: @21x1; AMRAP(-1) x3, rest 90-120s (50kg - goal is >21 reps )
8
7
7 (-0)
F) Conditioning: 3-4 Sets of the following:
AB - start @200 watts and increase by 50w every 6 cals until you hit an 8-8.5 RPE
(Rest until 8/10 level of recovery)
Row @1:25 until RPE hits 9/10 RPE
(Rest until 8/10 level of recovery)
Ski - 20 sec @85-90% ma wattage, rest 1 min x3-5 sets
(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.
Up to 60 Cals on Bike each time
Row: 45, 40, 40s (did only push to RPE 9 here)
3 sets of ski, this hits me harder than AAB.
3 Total Sets
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Tuesday August 6, 2019
Status: completed
A) Serratus Prep: Use this seratus activation prior to the HSPU work- (https://www.instagram.com/p/BruXM0iH59b/)
Found the best serratus front rack prep ever. Also, this is definitely the cause for my Front Rack issues:
https://www.youtube.com/watch?v=5GAz3tQWwaY
B) 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)
2 Sets
C) Strict Handstand Push-up: 12 every 2:00 x5 sets (push to go UB here as long as you can)
3x 12 unbroken, then 8+4, then 6+4+2
D) Chest to Bar Practice: CTB Drills from previous weeks - these are optional. If you feel like they're still helping have at it. If you think you're not going to get anything more out of them then don't waste the time/ energy on them
See below
E) Conditioning: 15 Minute Clock:
Buy in....
800m Run
8x5 UB Thruster (95#)
Then in remaining time....
1-2-3-4-5-6-7-8-9-10-11-12:
UB CTB Pullups
*each rung of the ladder must be done UB. Space them out as needed. If you fail a rung the workout ends. Score is the time on the clock you finish the ladder, or the time where you fail + the reps you got to
Run around 4 Mins on Skill Mill, Thrusters in Sets of 5 were kinda fun and a good challenge to pace myself. Then I realized that the pull-up bar in that gym is just pure shit. Cannot hang on that thing for more than 3 reps but realized it too late. Did Burpee strict Pull-Ups in remaining time + 5 Min AMRAP of that C2B Ladder at a different bar later that day and finished 12 unbroken reps.
F) Assault Bike: 20-30 AB or Erg Bike @low effort/ low HR, then.....
25 Mins Bike Erg
G) Accessory:
A. Shoulder and Neck CARs; 5 rotatiions in each direction per movement
B. Diaphragm Smash
C. 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
D. Foot/ 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
Done!
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Wednesday August 7, 2019
Status: completed
A) Power Clean: PC. HC; 1.1 every 90s x5-10 sets (115kg. If quality/ power starts to deteriorate somewhere b/w 5 and 10 sets cut it there)
Note: keep Chest up more! Helps to have long, relaxed arms. Front Rack prep helped here as well. Front Squat of Squat Clean is not that comfy or strong.
B) Romanian Deadlift: @21x1; 6-8 x3, rest 2 minutes (~120kg. Only go down to mid-shin - note RPE for each set)
125kg, keep chest up to activate upper back 8 reps each set, RPE 8-9 (upper back weaker than hamstrings)
C) Reverse Lunge of Riser: BB Reverse Lunge off 4" riser; 8/8 x2-3, rest 90 sec b/w sides (100kg- note RPE's here)
Had no appropriate riser so did it without and 110kg.
RPE 8, then RPE 10 --> this fatigues me super fast and I am sore AF today.
D) Glute Ham Raise: @21x1; 8-10 x2-4; rest as needed
3x 8 Reps, now sore hammies.
E) Conditioning: (Optional - time/ energy/ motivation permitting - can also opt to do a 20-30 min easy walk or AB in place of this. You can also do this in the PM instead)
3:00 on/ 1 off x5 sets @~75% effort. Pick up each set where the previous left off
7 Lateral Burpee over MB
7 MB Slams (20#)
40 DU's
14 cal Row
10 Russian KBS (24kg)
25ft forward/ reverse slider plank craw
200m Run
Did not count rounds, but that was a good one! Could have done a few more rounds. HR went up to 155 each round and only down to 125 in that rest period.
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