Start Date: 2019-09-13
End Date: 2019-09-18
Friday September 13, 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
Done.
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
Done.
C) 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. Goal is to beat >9 reps on top set)
10-9-9
Although at a high BW, great!
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
4:00 AMRAP:
50ft BB OHWL (95#)
10 BFB
15 TTB
Row for cals in remaining time @~80% effort
Rest 4:00
x3-4 sets
*Goal is to hit >39 cals each set w/o a drop off
Last time I did only 6,5 instead of 7,5m per direction.. only 2m but makes quite a difference!
42-41-39
Tbh this is super hard for me, don't know why.
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Friday September 13, 2019
Status: completed
A) Snatch: Snatch; 1.1 x3-5, rest as needed (102.5 across - aim to have as few misses as possible here)
Same amount of fails as last time. Shitty landing position here.
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 (82.5-85kg - note difficulty/ quaility here)
Felt a little better. Still a really weak position for me. (using glutes instead of back)
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)
Skipped due to hip pain.
C) Back Squat: 2.2.2.2 x3-5, rest ~30 sec b/w clusters and 2-3 minutes b/w sets (165kg - Note RPE each set)
Did some DB Goblet Squats. More tension in lower abs and upright = no hip pain.
D1) Incline Bench Press: AMRAP (-2) @20-24kg per arm OR 20kg DB per arm x3-5 sets, rest as needed (snag a video of the setup on this)
My camera did not work, iPhone crashed each time... Check low and high incline and latter helps me to find upper pecs a little more. Used a little more weight than that, great feeling in upper chest. 40kg x 8,7,7
D2) Banded Dumbbell Row: Banded SA DB Row; 10-12 x3-5/side rest as needed (25-27.5kg +red band. Note RPE each set))
27,5 - 12-10-10 hard to tell RPE cause when I push too far I lose the feeling in my lats/back.
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Saturday September 14, 2019
Status: completed
A) TTT Throwdown 18:
Finished the second round of cleans + 1 c2b in the round of 9 cleans and 15 C2B. We were not able to drop so forearms played a huge role here.
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
9 Sets, then speed started to deteriorate.
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
done.
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Monday September 16, 2019
Title: AM Session
Status: completed
Warmup: Warm-Up:
100 Cal AAB
A) Conditioning: 3-4 Sets @80-85% effort
:30 Thruster (52kg)
:30 Rest
:30 Bar Facing Burpee (goal is 11-12 every set)
:30 Rest
:30 Toes to Rings (goal is 14-15 every set)
:30 Rest
:30 DU's (goal is >50 every set)
:30 Rest
:30 2-Arm DB Sn (50#/arm)
Rest 2-3 Minutes b/w sets
*note reps for ea/ movement and Rd
+
5-10 Sets @~80-85% effort
:30 Skierg (goal is >13 every set)
:30 Rest
:30 AB
:30 Rest
*Note cals for each movement/ rd
18/17/17 Thrusters
12/11/11 BFB
14/15/15 TTR
45/52/56 DU (one trip first round)
15/14/14 Snatches with DBs
3 Rounds
+
10 Sets, each round 13-14 Cals Ski (ended on 13 sometimes, ran up to 14)
+ AAB at around 500 watts, 10-11 Cals each time.
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Monday September 16, 2019
Title: A Week
Status: completed
Warmup: Warm-Up:
10 Minutes for quality
Alternating Bird Dog: x 10 with 2 breath hold at top of each rep
Curl-Up: x 6-8 with 1 breath at the top
Side Plank: x 30s each side
A) Clean and Jerk: 1.1.1.1.1 x3-4, rest 10-20s/2m (110kg. .while keeping all reps within the cluster fast/ snappy. Goal is to improve execution from last time. It doesn't need to be perfect today, but the goal is to progress your execution before load here)
110kg was way better. Feet turning out too much tho.
B) Back Squat: 5,4,3,5,4,3; rest 2-3m (build from 6-->4-->2, then each respective set on second wave should be heavier than the first)
Decided to stay on the lighter side (hip + lower back). And just work some smooth, light reps.
C1) Weighted Ring Dip : @21x1; AMRAP(-1) x3-5, rest 90-120s (10kg - goal is >24 reps across the first 3 sets))
10
9
7
Felt good!
C2) Tuck Front Lever: @max controllable ROM; AMRAP x3-5, rest 90-120s
Trying to extend my thoracic spine. Getting better.
D) 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. Seated Dumbbell External Rotation
D3. Side Chain Opener; 8-10 x3/side, rest 45-60s
D4. SA Cable Reverse Fly OR Machine Reverse Fly; 10-12 x3, rest as needed
10kg DB Cuban Press
Side Chain around 60kg
Did Machine Reverse Fly. Lighter loads burn more in rear delts. 15kg x25 reps
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Tuesday September 17, 2019
Status: completed
Warmup: 30-20-10
Cal AAB
Cal Ski
+
3x 10 Scap Push-Ups/ Pull-Ups
3x 5 SA Scap Push-Ups/ Inverted Rows
3x 5 Push-Up T's/Side
3x 5 Shoulder Taps/Side
+
3x 10 Sandbag Squats (70-90kg)
A) Conditioning: 6 Sets @Rx'ed intensity (See below)
4 RMU
50ft DB FRWL (50#/arm)
14 BJO (24")
12 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
Went out too hard in the first rounds.
03:29
03:27
03:17
03:23 (faster bike, but hit my nose on C2B.. stopped after that, bleeding nose)
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
(Goal: > 12)
20 Sets. Better than last time.
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Wednesday September 18, 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
Helps! + Vacuum (pushing all the air out)
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 600 watts.
Then rest 3-5 Minutes and hit 10-15 sets by feel w/ 1 min rest 590-610 watts.
*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.
14 Sets at 600 watts. Wanted to do the last one but legs started to burn pretty bad
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Wednesday September 18, 2019
Status: completed
Warmup: 3 Rounds
1 Arm Overhead Carry: 30M each arm @
Alternating Push Up Shoulder Tap: x 10 with 3 count hold at top of each rep
Strict Toes to Bar: x 5, lift as high as possible if you need to modify (Video)
1 Arm RKB Swing: x 15 each arm as heavy as capable (Video)
20 Alternating Groiners
A1) Face Down Pass Through: Face down pass through + reverse with eagle grip; 6 each way; rest as needed
done
A2) GHD Thoracic Stretch : 1min continuous; rest as needed
done. hurts in the shoulder sometimes.
A3) Active Thoracic Spinal Extension : 6-10 contractions
done. got better.
A4) Snatch Movement Prep: include the following here - 10-15ft PVC overhead duck walks x2 times through
done!
B) Snatch: (100kg. If quality/ power starts to deteriorate somewhere b/w 5 and 10 sets cut it there)
was able to snatch 100 but did not want to risk it. did 90kg + 2 slow OVHS with a narrower stance which worked.
C1) Snatch Grip Deadlift: off blocks (mid shin); 4-6 x3-4, rest as needed (>140kg. challenging w/ good form)
140-145kg. Felt good.
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)
Man these are just hard and great!
D) Conditioning: For Time:
200m Run @~80-85% effort
7 PC (135#)
15 K.HSPU
200m Run @~80-85% effort
25 Wall Ball (30#)
25 TTB in as few sets as possible
200m Run @~80-85% effort
Rest to recovery
x1-2 sets
Everything ub except the WBS cause the ball is just so unevenly weighted that it hits my face almost every time. Did 25 regular ones in the second round. Pretty amazed how the TTB can still be done ub. Also K.HSPU, not that smooth this time tho.
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