Title: Gym Session
Status: completed
Warmup: 10 Minutes for quality
Push Up Plank Hold on Rings: 3-5 breaths
1 Arm Overhead Hold: 3-5 breaths each arm
Romanian Deadlift: x 8 with 3-5 breath hold at bottom position, start light and keep bar pressed in to your body
A1) Clean Pull: 1.1.1 x3-5, rest 10-20 sec/ 90 sec (115-120kg)
Felt good! (Try to focus on continuing to pull with arms!) 120kg
A2) Power Clean: of blocks (1-2 inches above or below knee) 2-3 rep cluster x3-5, rest as needed (112.5-115kg)
112,5 - 2-3 Reps - below knee is the worst position ever.
C) Dumbbell Split Squat: w/ back foot pressing up against a wall; 10-12 x2-3/side, rest 90 sec b/w sides
10-8-7
42,5kg/Hand - hard.
Staying super upright
E) Close Grip Bench Press: @21x1; build to a tough 6 w/ a spotter (goal is >110kg. Leave a little in the tank)
6 at 110 (better this time, last time more struggle city)
F) Dual Dumbbell Prone Row: w/ slight thoracic extension at top; 8-12 x2-3, rest as needed (moderate challenge)
27,5/Hand x 9,9,8
G) Conditioning : 2:00 AB building from 70-85% effort (gradually ramping HR across this interval)
No rest, into the following.....
:30 Trap Bar DL @~40% DL 1RM
:30 Neutral Grip Pushup on DB w/ 10# vest on
:30 Dual KB FS @20kg/arm (or loaded wall sit w/ dual KB in front rack)
:30 Strict Pullup w/ light band (note tension used)
:30 BJ Step Down (24")
Rest 4-6 Minutes
x2-4 set
AAB 35 Cals
Was hard to count here.
DL were around 35/Side and 18 Reps
PU: No Vest
Wall-Sit at 32kg
PU around 10-12 with black band.
Around 13-15 BJ.
Tbh this format was really no fun at all, fixed reps would make it a little more interesting. Also, Trap Bar DL felt good first, but made my lower back go tight pretty fast. I know that you gotta do stuff that's not fun when you want to become a good athlete, but at least twice a week some "fun" stuff would training make a little more appealing. The "old format" was better.
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Saturday September 21, 2019
Status: completed
A) Throwdown 19:
Only 2 Rounds + all step overs. NOT happy with that. Only limiter were my forearms.
Cleaned 130kg after that and 140 almost (both power positon)
B1) Single Arm Active Hang: w/ ribs and pelvis tucked and compressed; 10-30 sec /arm, rest as needed (will progress this and add twisting/ rocking down the line)
Done, getting better.
B2) Shoulder Rok Swing: 5-10 per direction w/ light load, rest as needed (Use a training bar, end weighted PVC, bat, etc to replicate this. https://www.youtube.com/watch?v=C2va7JKjH-A) x2-3 sets
Done. Hard time to open up shoulder and not just use my wrists
B3) PVC Shoulder Flexion Stretches: https://www.instagram.com/p/BiAhLH5jAbi/?hl=en&
Accumulate 5-10 light loaded PVC shoulder flexion stretches w/ full inhale and exhale at max ROM on each rep, rest as needed
Done. great one.
C1) Cossack Squat: *Prior to D1/2 gently massage your jaw/ SCM muscles for 2-3 minutes, then before E gently roll our your feet with a lax ball for 2-3 minutes
Assisted Cossack Squats; 4-8 alt reps taking ROM as far as you can control, rest as needed x2-3
Jaw is super tight.
Using a light load on the Cossack squats
C2) Side Lying Adductor Pulses: Side Lying Adductor Pulses; 8-10 x2-3/side, rest as needed (adjust position so accorindgly, as Max shows, so it's challenging, but doable for you -
I got more ROM and more "feeling" on my right side. The left side was the one hurting first/more
C3) Hip Rotational Flow : 2-3 through
+
Some recomendations would be a seated 90/90 stretch, quadriped fire hydrants or hip windmills
Done.
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Monday September 23, 2019
Title: B Week
Status: completed
Warmup: 3 Sets:
30 Cal Bike
1 Round of: 6 Slow Push-Up Shoulder Taps, 6 Toe Touches + Single Arm Bridge, 6 Quadruped Bird Dogs
+
3x 12-15 Standing Banded External Rotations
+
Barbell Yoga:
Tippy Toe Hamstring Opener
Rotator Twists
Side Bends
Cuban Rotations
Sotts Press
A) Power Snatch: Oly Prep:
Barfoot Calf Raises on Low Riser x15-20
RDL (feet & toes together x10)
Slant Board Squats x12-15
Bottom Squat Hold with Counterweight (Bar) x 30s --> Push Knees out
x2
+
Snatch:
Standing Barbell/Band External Rotation 2x 15
Muscle Snatch from Bottom Position 2x 6-8
Clean:
Front Rack Tricep Opener 2x:30/Side
1-3 reps OTM starting at 135# and adding 5-10lb per set - start w/ triples and stick with that until you have to drop down to doubles, then continue doubles until you have to drop to singles, then continue w/ that until you hit a moderatley challenging single - note highest load for 3/2/1.
Highest load for 3: 85kg
For 2: 95kg
For 1: 100 kg
Again, more cardio and breathing than anything else. Technique gets worse because of this.
B) FS Prep: A. Banded Front Rack Opener; 5-6/side x2, rest as needed
B. High Elbow FS w/ empty bar; 3-5 x2-3, rest as needed
C1. ~20 sec front rack hold w/ mod-load, rest as needed x1-2
C2. 20-40 sec RKC plank, rest as needed x1-2
C3. 10-15 Frog pumps, rest as needed x1-2
C4. 10-15 stability ball leg curl @2020, rest as needed x1-2
Done. FR is getting better!
C) Front Squat: w/ heels on low riser; 6-8 x2-4, rest as needed (mod-smooth)
9x80kg ATG
8x80 man this is hard. Even hits my hammies more.
80kgx8
Front Rack was great after that warm up.
Overall, this makes me feel my legs way more.
D1) Low Box Seated Overhead Press: @21x1; 6-8 x2-4, rest as needed (moderate challenge - https://www.instagram.com/p/Bx-gol9g8_K/)
>20 Reps Goal 40kg
40kg
9
8
7
First feels easy, then suddenly harder. Gotta focus to not lean back.
D2) Weighted Strict Pronated Pull-Up: @21x0; 6-8 x2-4, rest as neeed (tough)
(16kg - goal is >18 total reps)
16kg
7-7-6
E) Assault Bike: :45 AB @~80% effort
:45 AB @50% effort
x repeat upto 15 sets
*Note approximate wattage used on the work/ rest sets. goal is to use the same thing for all work sets and all rest sets w/i a 10-15 watt range of deviation
+
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.
500 watts on x15
(Same wattage as last time, happy with that)
F1) Barbell Hip Thrust: 2x 6-8 Tempo 21X2
Bootinizer
35/Side + 2 Yellow Bands
8 Reps
F2) Rear Foot Elevated Split Squat: 2x 8-10 Tempo 3111
70kg Front Rack x 9/Leg on Hamstring Curl Machine
F3) Donkey Calf Raise: 2x 10-15 Tempo 3513
20kg/Side
-----
Tuesday September 24, 2019
Status: completed
Warmup: Warm-Up:
5 Min Row
+
3 Rounds:
Inchworms: x 5 (Video )
Sumo Inchworms: x 10 (Video )
Leg Abducted Rocking: x 5 each leg
Sciatic Nerve Flossing: 1 minute each leg (Video )
40m Sandbag Carry 70kg
A) Conditioning: 1 Set:
AB - start 200 watts and every 8 cals add 50 watts until you hit an 8-8.5/10 RPE
Rest 1 min, then....
7 Minute Running Clock:
25 OHS (115#)
Then in remaining time get as far as you can into the following ladder....
1-2-3-4...etc UB BMU
*Space these out as needed to complete each set UB. If you fail a rep the workout ends
+
1 Sets:
AB @50 watts faster than finishing pace from above until RPE hits 9/10 RPE
Rest 1 min, then....
10 Minute Running Clock:
50 WB (20#)
Then in remaining time get as far as you can into the following ladder....
1-2-3-4-5-6-7-8-9-10 UB CTB Pullups
*Space these out as needed to hit each set UB. If you complete the last rung note your time and thats your score. If you fail a rep the ladder the workout ends
AAB up to 650 (80 Cals) in 5 Mins.
OVHS unbroken, then BMU up to 6 unbroken. This was just a grip issue today like on the TTTTd.
Then :59 at 700 watts. 30 Cals.
Workout in 06:20. WB felt harder than usual and were not ub. (after AAB obviously)
Although AAB has improved a lot (also since I am getting thyroid support), local muscle failure/burning was the only limiter today on every movement.
B) Post Workout: Short aerobic cooldown, then.....
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 (same as last cycle)
D. Foot/ Ankle Routine
--> Notes for me:
1) 2-3 Mins barfoot jump rope
2) Posterior banded ankle distraction or Ankle Floss (:90/Side)
3) 3x 10 Eccentric Pistols on Box (trying to increase height and improve foot position/knee tracking here)
4) Toe Work (Sitting on Flexed Toes, etc. Rolling up on toes)+
5) Squatting Calf Raise 2x15-20
6) KB Tibialis Raise 2x15-20
Everything done.
With Shoes:
Banded Ankle Distraction
Without Shoes:
3-5 Min Barefoot Jump Rope
3x 10m Tippy Toe Walk + 15 Tibialis Raises/Side
3x 10 Eccentric Pistols/Side
-----
Wednesday September 25, 2019
Status: completed
Warmup: Warm-Up:
2 Rounds
Banded Posterior Hip Distraction: 1 minute each leg
Lateral Banded Step Overs: x 20 as high as capable without pinching in your hips
Paused Squat Press Outs: x 8 with 10-25 pound KB, DB or Plate
Jump Squats: x 5, do not connect reps, reset your feet between each rep
2 Rounds:
1 Arm Waiters Squat: 2 x 10 each arm @ moderate weight with 3 count pause at bottom, increase to a heavy weight on the second set. Your second set of 10 should be difficult. (4 sets total)
+
Banded Tricep Stretch
A) Banded Posterior Hip Distraction:
B) Clean: 1.1.1.1.1 x3-4, rest 10-20s/2m (105-112.5kg while keeping all reps within the cluster fast/ snappy. Don't push above comfort - we want to leave some room for growth here)
That Warm-Up actually helped a lot and hip pain gets better.
Used 110kg, all that front rack work helps. Early arm bend a little bit tho.
C) Romanian Deadlift: @21x1; 6-8 x3, rest 2 minutes (135-140kg. Only go down to mid-shin - note RPE for each set)
140kg x 8,7,6 - RPE around 8 but otherwise would loose form.
D) Machine Hamstring Curls: 3x 10-12, rest :90
+ Dropset
70kg
E1) Seated Dumbbell Tricep Extension: 10-12 , rest 1 min (mod-smooth)
30kg
30kg x10 each time. Love that one
E2) Strict Handstand Push-up: Max UB - push to failure, rest 1 min (2" deficit)
7, 7, 6 + some kipping HSPU
E3) Ski Erg: 2:00 at conversational pace (steady breathing and good blood flow w/o any pooling), rest to full recovery x2-4
Damper 1 - around 1000-1100 Cal Pace
F) Assault Bike: 5:00 AB
Foam Roll - 1 to 2 min (major muscle-groups -- intention is to increase blood flow / delviery to working tissues)
x2-6 sets @100-120 BPM
*You shouldn't feel any local fatigue or burning here - we want tissues to be working aerobically and to calm your CNS to allow you to recover faster
Done.
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