Start Date: 2019-10-18
End Date: 2019-10-30
Friday October 18, 2019
Status: completed
A) Power Snatch: 1.1 x3-5, rest as needed (as heavy as you can w/o the legs shooting out laterally or form breaking down. Goal is 95-97.5kg across)
95kg, some reps I landed pretty deep. No pain.
B) Snatch High Pull: 1.1.1 x2-3, rest as needed (82.5-85kg - note difficulty/ quaility here)
85kg, not too heavy but not my best movement!
C) Back Squat: w/ heels on ~10# plates and band around knees; 6-8 reps x2-4 sets, rest as needed (102.5kg - note reps/ RPE each set)
Took the heels away. These felt great today
D1) Incline Bench Press: KB Bench Press (20-30 degree angle); AMRAP (-2) @28kg per arm x3-5 sets, rest as needed
Had to use 32kg - 12-11-11
D2) Banded Dumbbell Row: Banded SA DB Row; 10-12 x3-5/side rest as needed (25-27.5kg +red band) (Note Reps)
27,5 x 12,12,11
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Friday October 18, 2019
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.
Like the old MU drills more
B) Standing 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.
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 >10 reps on top set)
+
12-11-11 !!! Yeah!!! <3
D) Met-Con: 21-15-9:
CTB Pullups
Cal Skierg
Bar Facing Burpee
Around 7ish, man this was hard after the RMU. Fun one! More of a muscle burning senstation
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Saturday October 19, 2019
Status: completed
A) Conditioning: 2-3 Sets @~80-85% effort
14 HSPU (done as 5/5/5 UB)
12 Deadlift (225#)
10 Box Jump Overs (24")
Rest 2 Min b/w sets
*Hit set 2 in reverse order
+
2-3 Sets @~80-85% effort
20 TTB
50ft BB OHWL (95#)
50 Double-unders
Rest 2 Min b/w sets
*Hit set 2 in reverse order
3 Sets:
1:00 per Round. Did HSPU as 7/7 since 5.5.5 didn’t make sense for 14 Reps.
Are BJO meant to touch the box?
Second workout:
2:00 per round. Second and third round TTB not ub. Core was pretty tired from yesterday.
B) Assault Bike: Optional)
1:00 AB @175-200 watts
Rest 1 Minute
1:00 AB @225-250 watts
Rest 1 Minute
.....cont until Peak HR at the end of each set stops rising from the previous set or until you hit an ~8.5-9/10 RPE
(Rest to recovery, then....)
+
3:00-5:00 AB @325-350 watts
Rest = work
x2-3 sets
*Note avg watts/ RPE from each set here
5:00 AAB at 359 watts x3, RPE at around 7-8. Mostly breathing, just a little bit of burning. Was good!
C) Cool Down: 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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Sunday October 20, 2019
REST DAY
Status: completed
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Monday October 21, 2019
Title: A Week
Status: completed
A) Clean and Jerk: 1.1.1.1.1 x3-4, rest 10-20s/2m (Execution focus - ensure all reps are fast/ crisp w/ good form @100kg - note RPE/ quality for each set)
100kg, getting better! RPE around 8 or so.
B) Back Squat: w/ Bands; 3x5, rest 2-3 minutes (Moderate effort - goal is an 8-8.5# level of tension/ effort at the top of the rep)
Still no bands possible :-(
Tbh forgot the weights
C1) Weighted Ring Dip : w/ full depression at the top @21x1; AMRAP(-1) x3-5, rest 90-120s (10kg - goal is >30 reps across the first 3 sets))
11/10/9 - so only 30
C2) Tuck Front Lever: @max controllable ROM; AMRAP x3-5, rest 90-120s
Done
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 (9-10kg)
D2. Hanging Shoulder Circles 4-6 x3 forward and reverse, rest 45-60s
D3. Side Chain Opener; 8-10 x3/side, rest 45-60s (50kg or slightly heavier)
D4. SA Cable Reverse Fly OR Machine Reverse Fly; 10-12 x3, rest as needed >20kg
9kg
done
50kg
20kg x 12
x3 Sets
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Monday October 21, 2019
Status: missed
A) Conditioning: 4-6 Sets @~80-85% effort
10 Thruster (52kg)
10 BFB
50 DU's
14 cal AB
Rest 2:30 b/w sets
*Hit every other set in reverse order
+
10-20 Min @200-225 watts
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Tuesday October 22, 2019
Status: completed
A) Conditioning: 6 Sets @Rx'ed intensity (See below)
5 BMU
12 BJO (24")
14 Wall Ball (20#)
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
Forgot to take my times... But I got faster and ended ub on all movements. BMU felt good.
B) Row: Row: 600m Row increasing pace every 200m (1:52-1:48-1:44)
Rest 90 seconds
x repeat upto 10 sets
*If RPE crosses 8/10 shut it down
*Note total sets here
6 sets were enough, this was hard.
-----
Wednesday October 23, 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
Helped!
B) Assault Bike: 4:00 AB @85% effort (talk test - 5 word answer)
Rest 4 Minutes
x4 sets
Around 345-370 watts.
C) Cool Down: 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.
Done.
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Wednesday October 23, 2019
Status: completed
3. Movement Specific Work
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
(Cat Stretch)
Hurts the shoulder a little. Elevated Cat might be better
A3) Active Thoracic Spinal Extension : 6-10 contractions
This is a good one.
A4) Snatch Movement Prep: include the following here - 10-15ft PVC overhead duck walks x2 times through
Done
B) Snatch: 1.1 every 2:00 x4-6 sets (90-92.5kg)
92,5kg - 6 Sets
C1) Snatch Grip Deadlift: off blocks (mid shin); 4-6 x3-4, rest as needed (150-155kg. Note RPE each set)
155 x 6, RPE hard to tell.
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)
Done.
D) Conditioning: 2 RFT @~85% effort
20 KBS (32kg)
20 K.HSPU
50ft DB FRWL (50/arm)
100 DU's
Around 8:30, felt good. Breathing was better today.
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Thursday October 24, 2019
REST DAY
Status: completed
-----
Friday October 25, 2019
Title: Gym Session
Status: completed
A1) Clean Pull: 1.1.1 x3-5, rest 10-20 sec/ 90 sec (115-120kg)
A2) Power Clean: (112.5-115kg - note difficulty for each set - try not to focus on feeling specific muscles when doing gross motor patterns like these. Think 'movement not muscles' on olympic lifts)
112,5 - got a little better.
B) Dumbbell Split Squat: DB Split Squat w/ back foot pressing up against a wall; 10-12 x2-3/side, rest 90 sec b/w sides (42.5kg - if you hit 12, then go upto 45kg/arm)
12x42,5, then 2x10 with 45
C) Close Grip Bench Press: Close Grip Bench Press: @20x1; build to a tough 5-6 w/ a spotter (goal is 112.5kg-117.5kg. Leave a little in the tank so you have room to grow. Last time you overshot this)
115 for 5, could have pushed out one more for sure.
D) Dual Dumbbell Prone Row: w/ slight thoracic extension at top; 8-12 x2-3, rest as needed (27.5kg/arm - please use the recommended weights. It seems you've had a tendency to get overzeakous recently and go heavier, then end up with less runway for progress. Sustainable progress is built by not 'going there' before you have to).
27,5/Arm 12-12-11
E) Conditioning : 1 Time through:
500m Row @65-75% effort
10 UB Wall Ball x3 w/ 20-30 sec rest b/w (coordinate breathing w/ movement)
5 UB Strict Pullup x6 w/ as little rest between as possible
400m Run @65-75% effort
10x3 UB DL (135#) w/ 20-30 sec rest b/w sets (controlled tempo, coordinate breathing with movement)
8-10 x3 UB Neutral Grip Pushup on DB w/ 20-30 sec rest b/w
40 cal AB @65-75% effort
30 Back Rack Walking Lunges (115# -controlled tempo, coordinate breathing with movement)
around 20 mins - interesting one!
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Saturday October 26, 2019
Status: completed
A) Row: Progressive Threshold Rowing:
Row - 200m @70-75% (starting slightly slower than 30min Row TT pace
Row - 200m @ 75-80%
Row - 200m @ 80-85% (should be @ your 30min Row TT pace or slightly faster)
Row - 200m @ 85-90%
Row - 200m @ 90-95%
Rest 3-4min
x4-5 sets (record HR before / after each set, workout ends if you cannot maintain output set on first round)
+
10-20 Minute AB @<175 watts
2:15-2:05-1:55-1:45-1:35
Estimated
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)
I love this one!
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
Only KB Halo
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.
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
This helps!
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 -
Done
C3) Hip Rotational Flow : 2-3 through
+
Some recomendations would be a seated 90/90 stretch, quadriped fire hydrants or hip windmills
Hip Windmills
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Sunday October 27, 2019
REST DAY
Status: completed
-----
Monday October 28, 2019
Title: B Week
Status: completed
A) Dynamic Shoulder Movement : 1-2 Sets, Reps nach Gefühl Mini Band Lift offs (geht auch ohne Band), Banded external Rotation, ggf. ground supported, Floor oder Wall-Slides, Facedown Behind the Neck PVC Press, ggf. weighted, Single Arm Downward Dog + Reach, External Rotation End-Range Hold https://www.instagram.com/p/BaKI9ihHtMc/?taken-by=strengthcoachtherapy
Done
B) Power Snatch: 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.
Beat 90/(
Did 90x3, then 95 1/X and 100 X
C) 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
D) Front Squat: w/ heels on low riser; 6-8 x2-4, rest as needed (mod-smooth)
Without riser but felt super shitty today (front rack) spend time researching afterwards and found a great drill that helps me a lot
E1) Low Box Seated Overhead Press: @21x1; 6-8 x2-4, rest as needed (moderate challenge - https://www.instagram.com/p/Bx-gol9g8_K/)
42,5kg
x 8 reps each time
E2) Weighted Strict Pronated Pull-Up: @21x0; 6-8 x2-4, rest as neeed (tough)
16kg x 8,7,6
F) 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.
515 Watts on
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Tuesday October 29, 2019
Status: completed
A) Conditioning: AM
2-3 Sets @~85% effort
20 cal AB @385-415 watts
10 UB PC (115#)
20 TTB AFAP
60 DU's (aim for 1-2 sets)
Rest 3 Minutes b/w sets
+
2-3 Sets @~85% effort
20 cal AB @385-415 watts
10 OHS AFAP (115#)
20 WB (20#) w/ max concentric velocity
60 DU's (aim for 1-2 sets)
Rest 3 Minutes b/w sets
TTB unbroken but got slower due to tired forearms.
Those WBS hurt a lot! I try to use more legs and less arms, is that right?
B) Post Workout: Short aerobic cooldown, then.....
A. Shoulder and Neck CARs; 5 rotatiions in each direction per movement
B. Diaphragm Smash + Breathing Work
C. 1-2x through the sequence: 5-10 deep diaphragmatic breaths
-Long seated
-Bottom of a squat
-Kneeling or Seiza Sit
-Side Seated
-Half Lotus
-Seated cross legged on the ground
- hanging from Pull-Up Bar
D. Foot/ Ankle Routine
--> Notes for me:
1) Banded Ankle Distraction
2) Barfoot jump Rope
3) Eccentric Ankle Dorsiflexion 3x10/Leg
4) 3x 8-10 Eccentric Pistols on Box (trying to increase height and improve foot position/knee tracking here)
Done! did 20 mins of C2 as well
-----
Wednesday October 30, 2019
Status: completed
3. Movement Specific Work
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) Clean: 1.1.1.1.1 x3-4, rest 10-20s/2m (110-112.5kg while keeping all reps within the cluster fast/ snappy. Don't push above comfort - we want to leave some room for growth here)
110-110-112,5
- That front rack drill helped a ton!
B1) Deadlift: 6-8 moderate-smooth tng reps, rest 60-90s
155kg
B2) Box Jump Over: 10-14 reps w/ smooth cadence and rhytmic breathing, rest 60-90s x3-4 sets
Done
B3) Strict Handstand Push-up: Max UB w/2" deficit, rest to recovery x3-4 sets aim to beat 11
12-9-9
C) Self Directed Assistance: 2-3 exercises w/ one for lower mobility, one for posterior chain, one for lower leg (calf/ tib/ feet) strength – nothing too strenous – just driving blood and getting a little pump (2-3 sets of ea/)
Hamstring Curl
Hip Thrust Machine
Seated Calf Raise
D) 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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