Status: completed
A) Dynamic Shoulder Movement: Pec Stretch + Wall Slides + Banded Ext. Rotation Emphasis!
Done. Still shitty today. Comment in the notes I sent you.
B) Snatch: 1.1.1x5, rest 10-20s/ 2m (97.5-102.5kg -keep them snappy - note challenge on each set)
100kg. No fails, but not pretty. Right shoulder not enough ext. rotation, no ankle dorsiflexion, feet turning out.
C) Front Squat: @21x1; 3-5x5; rest 2-3m (>92.5kg - ~8.5 RPE. Mind tempo change)
100kg x5 super eneven. Pinching in the right side of hip this time.
Standing more narrow results in no pain, but worse form.
D) Weighted Strict Pronated Pull-Up: 20x1; 3 reps @17.5kg, rest 2m xFS2 (Mind tempo change)
20kg for 6 Sets.
E) Z-Press: @21x1; AMRAP(-1) x3, rest 90-120s (50kg - goal is >22 reps )
9
8
8
F) Breathing Work: 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
Done. + vacuum work
G) Row: 250 cal Row For Time w/ first 30 cals as sprint
*30 cal portion and total time scored as two events - aim to maximize score on both as if this was a comp event where you took two scores (like the 2k row into the half marathon at the games a few years back)
+
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.
40s for 30 Cals
250 in 11:34. First this was a great breather after the sprint, then it just burned in my glutes horribly.
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Thursday August 29, 2019
Status: completed
A) Serratus Prep : Use this seratus activation prior to the HSPU work- (https://www.instagram.com/p/BruXM0iH59b/)
Done.
B) Triceps Work : 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)
Done
C) Strict Handstand Push-up: S.HSPU; 13 every 2:00 x5 sets (push to go UB here as long as you can)
Unbroken, unbroken, 8+5, more broken up, almost 1:40, last round only 12 Reps in 2:00
D) Conditioning: For Time @~80-85% effort
12 cal AB
10 WB (20#)
8 CTB Pullup
6 Bar Facing Burpee
(Rest 90 seconds)
x10 sets
*Aim for no larger than a 10 sec deviation b/w the fastest and slowest set
Every set around 1:30-1:35. Slight hip pain here.
E) Assault Bike: 20-30 AB or Erg Bike @low effort/ low HR, 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
-Long Seated
-Bottom of a squat
-Side Seated
-Half Lotus
-w/ arms overhead or hanging from bar
Done! Need to do more often tho!
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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Friday August 30, 2019
Status: completed
A) Power Clean: PC. HC; 1.1 every 90s x5-10 sets (115k-117.5kg. If quality/ power starts to deteriorate somewhere b/w 5 and 10 sets cut it there)
117,5kg. Hip halo helped with warm up. Power Cleans felt good. 10 Sets.
B) Romanian Deadlift: @21x1; 6-8 x3, rest 2 minutes (>120kg. Only go down to mid-shin - note RPE for each set)
140kg, also felt good.
C) Reverse Lunge of Riser: off 4" riser; 8/8 x2-3, rest 90 sec b/w sides (100kg- note RPE's here)
RPE 8, RPE 9.
at heavier weights I get a little scared here.
D) Glute Ham Raise: @21x1; 8-10 x2-4; rest as needed
3x 8-7-6
E) Assault Bike: 300 cal Assault Bike building from a 50-85% over the course of the interval. At around the 10 min mark you should be roughly at a 30 min TT pace, then the last 3-5 minutes should be hard, but tolerable. If you're composed in the last minutes and don't have any muscular burning or pooling of blood, you can finish with a strong 30-45 second surge, but don't 'go there'
0-10: 200-330
10-20: 345-370
Last 20 Cals: 400-650
22:30 happy! Diaphragm smash + Slow Start helps a ton!
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Saturday August 31, 2019
Title: PM
Status: completed
A) Ring Kip Swings + Transition Only: This is a great drill to teach body control and creating a "long body” kip. A cue I tell people is to “push the rings away” instead of pulling them down during the kip. Then the transition portion is to help show that you have control of the power coming from the hips and you’re landing in the bottom of the dip with control and smooth. https://www.youtube.com/watch?v=u-qcyKZtRYQ
Great drill. Issue were the Dips today tho.
B) Ring Muscle Up Transition Drill: Neutral Grip - Focus on initiating the hips, and then allowing the hands to rotate/slide in the rings to land with control in the bottom of the dip.This is mainly to help with your hands/chest position after the kip. https://www.youtube.com/watch?v=75yoBUQ22-Y
I feel better when pulling like a face pull instead of a neutral row-like grip.
C) Muscle Up: Ring MU; 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 10 on 1st set.
2 Sets at 9 Reps. This was way more reps away from failure, but ring dip portion felt bad today and I was not able to kip. Did only 2 Sets cause my hands hurt so bad today.
D) Conditioning: 4:00 AMRAP:
50ft BB OHWL (42,5kg)
10 BFB
15 TTB
Row for cals in remaining time @~80% effort
Rest 4:00
x2-4 sets
*Goal is to hit the same # of cals each set w/o a drop off or w/o having to ramp effort up to hit that #
Liked that format!
3 Sets: 39, 40, 39 Cals
Fourth set my forearms blew up on the TTB and I felt a rapid dip in energy.
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Saturday August 31, 2019
Status: completed
A) Snatch: 1.1 x3-5, rest as needed (100-102.5kg)
100x2
100x2
105: 1, X, 1
102,5: 1, X, 1
102,5 1, X, 1
Third rep felt easy each time. Not focused enough.
B1) High Hang Snatch High Pull: (or you can do snatch pulls off blocks above the knee); 1.1.1 x2-3, rest as needed (Moderatley challenging)
80kg. Felt okay.
B2) 1 and a Quarter Overhead Squat: 3-5 x3-5, rest as needed (moderate- this should be more of a stability challenge than true load/ strength challenge)
80kg as well. Not enough ankle dorsiflexion.
C) Back Squat: 2.2.2.2 x3-5, rest ~30 sec b/w clusters and 2-3 minutes b/w sets (>160kg - Note RPE eachset. Do not cross 9 RPE - how did these feel compared to last cycle's 3.3.3 clusters ?)
Tried 165 and was like RPE 293373.
called it after two sets. Like mentioned, this was my fourth training day in a row since I wanted to catch up. Bad idea.
D1) Incline Bench Press: with KB if possible. AMRAP (-2) @20-24kg/arm x3-5 sets, rest as needed
Had no KB so used DBs, higher incline helps to hit upper chest. Still use low incline?
40kg x 8-7-6
D2) Banded Dumbbell Row: 10-12 x3-5/side rest as needed (https://www.youtube.com/watch?v=6yvGcr6SRJg - light band tension)
25kg + red band on high tension.
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Sunday September 1, 2019
Status: completed
A) TTT Throwdown 16:
Skipped that training day. Felt like shit. Lots of emotional stress this week.
B) Run Warm-Up Series: TTT Run Warmup Series - https://www.youtube.com/watch?v=WIiWBJh03ow, then......
200m Run @~85% effort
Rest 1 Minute
x repeat upto 15 sets
*Aim for no larger than a 5 sec deviation from fastest to slowest set
Skipped. Would like to do this some day!
C) 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
Skipped
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Monday September 2, 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 and Jerk: 1.1.1.1.1 x3-4, rest 10-20s/2m ('as heavy as comfortable' while keeping all reps within the cluster fast/ snappy. Don't push above comfort - we want to leave some room for growth here)
110kg
Stength wise not an issue, but complete suckfest at the moment. Early arm bend, turning out feet way to far, got dizzy after every single clean and/or jerk. Elbows to low in front rack. Think my bad front rack is due thoracic mobility.
B) Back Squat: 6,4,2,6,4,2; rest 2-3m (build from 6-->4-->2, then each respective set on second wave should be heavier than the first)
140-150-160
150-160-170
Better than last back Squat session. Still a little shift to my right side. Probably to protect my left hip.
C1) Weighted Ring Dip : w/ full depression at the top @21x1; 4-6 x3-5, rest 90-120s
9-8-7
At 10kg. Those have gotten better!
C2) Tuck Front Lever: @max controllable ROM; AMRAP x3-5, rest 90-120s
Hard to count cause I put myself into a easier position to last longer. Feels great tho.
D) Conditioning: 3-4 Sets @80-85% effort
:30 Thruster (42,5)
:30 Rest
:30 Bar Facing Burpee
:30 Rest
:30 Toes to Rings
:30 Rest
:30 DU's
:30 Rest
:30 KBS (32kg)
Rest 2-3 Minutes b/w sets
*note reps for ea/ movement and Rd
+
5-10 Sets @~80-85% effort
:30 Skierg
:30 Rest
:30 AB
:30 Rest
*Note cals for each movement/ rd
Thruster 17/18/18
BFB 10,5/11/11
TTR 14/14/14 First Time having a nice arch in the back swing (if that’s what it’s called). Opened up my thoracic spine!
DU: 55/50/60
KBS 21/21/21 Russian
AAB was occupied. 13 Cals C2 and Ski each x10 Rounds.
Everything felt good.
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. SA Cable Reverse Fly; 10-12 x3, rest as needed
D1: 9kg
D2: could be better
D3: 50kg, man this is great.
D4: 20kg x15-18 Reps
Added Face Pulls.
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Tuesday September 3, 2019
REST DAY
Status: completed
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Tuesday September 3, 2019
Status: completed
A) Conditioning: 6 Sets @Rx'ed intensity (See below)
3 RMU
50ft DB FRWL (22,5/arm)
50 DU's
10 CTB Pullups
15 cal AB
Rest 2:30 b/w sets
*First 2 sets @~75-80% effort working on transition management and making sure all transitions, rep speed/ movement quality, etc are dialed. Next two sets at closer to an 85% intensity working on the same things while pushing the intensity a bit. Last two set should be closer to a ~95% intensity - push it and see what happens. If you go too deep let it be a learning experience for what you can maintain w/ quality
3:09
3:00
2:38
2:22
2:17
2:11
Last two intervals were really rough. Lay on the floor quite a time after that.
B) Row: 300m Row @1:48-1:50/500m
Rest 45 seconds
x repeat upto 20 sets
*If RPE crosses 8/10 shut it down
*Note total sets here
10 Sets. Felt hard after A)
Not breathing, little bit of muscular burning but lots of fatigue.
-----
Tuesday September 3, 2019
Title: PM
Status: missed
A) Bike Erg: 20-30 Min Erg Bike @<120 BPM
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Wednesday September 4, 2019
Title: AM
Status: completed
A) Diaphragm Smash:
1. Diaphragm Smash
2. Positional Breathing on AB; 10 deep diaphragmatic breaths sitting on the AB w/ your hands on the handles x2 sets
3. 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
Done - helps!
B) Assault Bike: 16 cal AB @250 watts
Rest 1 Min
16 cal AB @300 watts
Rest 1 Min
16 cal AB @350 watts
Rest 1 Min
...cont until you hit an ~8.5 RPE interval. Then rest 3-5 Minutes and hit 10-15 sets by feel w/ 1 min rest at your finishing pace from the ramping portion. This should feel like a high quality aerobic session that feels like work, but isn't a killer and isn't forcing you to grit through it
+
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.
_______________________________________________________________________________
11 Rounds at 650w. In hindsight, 600 would have been a better choice.
Have often neglected or forgotten that breathing work (should have taken more time for my training) The upright breathing afterwards helps a lot!
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Wednesday September 4, 2019
Status: Complete
A1) Face Down 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
A4) Snatch Movement Prep: include the following here - 10-15ft PVC overhead duck walks x2 times through
--> Duck walk helped! + my Hip Halo.
B) Snatch: Snatch +. Hang Snatch; 1.1 every 90s x5-10 sets (Last cycle you did this as PS.HS at 95-97kg. See if you can match that. If quality/ power starts to deteriorate somewhere b/w 5 and 10 sets cut it there)
Did 97,5 for 9 sets, 10th I shifted to far to my right side. Decided to not used my lifters and this still feels pretty good! Gonna keep them lifters off for a while to see what it does for my mobility.
C1) Snatch Grip Deadlift: off blocks (mid shin); 4-6 x3-4, rest as needed (>130kg. challenging w/ good form)
140kg. Of mid-shin feels weird.
C2) Incline Bench Reverse Crunch: B/w each set of Sn DL do 4-6 Incline Bench reverse crunch w/ controlled eccentric, rest as needed (Engage the lats/ triceps isometrically throughout the entire movement while letting the abs and errectors lengthen on the eccentric)
Tension was definitely felt here! Great one!
D) Conditioning: For Time:
200m Run @~80-85% effort
10 Squat clean (50kg)
10 S.HSPU
200m Run @~80-85% effort
20 Wall Ball (14kg)
20 TTB in as few sets as possible
200m Run @~80-85% effort
Rest to recovery
x1-2 sets
Did two sets, everything unbroken, but clock went off. Estimated 200m, ran outside,.
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