riday September 27, 2019
Status: completed
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 Snatches
1.1 x3-5, rest as needed (as heavy as you can w/o the legs shooting out laterally or form breaking down)
95kg. Felt okay. Didn't land that deep.
B) 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)
I feel super off balance in the high hang and hang position. No even weight distribution, no upward momentum
C) Back Squat: w/ heels on ~10# plates and band around knees; 8 reps x2-4 sets, rest as needed (mod-smooth)
100kg. Is 10 times harder with band around the knees! 8, 8, 7 REps
E1) Incline Bench Press: KB Bench Press (20-30 degree angle); AMRAP (-2) @20-24kg per arm x3-5 sets, rest as needed
30 Degreee 28kg KB (Sorry, Coach)
—> Way better than DBs. Would love to keep working with KB for a while.
12
12 (better speed)
11
E2) Banded Dumbbell Row: Banded SA DB Row; 10-12 x3-5/side rest as needed (25-27.5kg +red band)
Felt good. Forearms a little tired tno.,
-----
Friday September 27, 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
Feels okay-ish. Was not good MU day.
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
Could not do this today. Rings were occupied :(
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.
Only 9 + 8. Felt shitty today. I lacked that pull back (like a face pull) Would like to add something like that in the WU.
Can we go back to the RMU combo used before? I think that helps me more!
D) Conditioning: 5:00 AMRAP:
14 Lateral Bar Burpee
50ft BB OHWL (95#)
14 CTB Pullups
Ski/ Row/ AB for cals in the remaining time @~80% effort (modality changes each set)
Rest 5 min b/w sets
Felt good so far.
52 Ski, 42 Bike, 54 Row. Like to get on that cardio peace breathing already.
-----
Saturday September 28, 2019
Status: completed
A) Throwdown 20: yeah
05:59
That was fun!
B) Assault Bike: 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 AB @80-85% of peak HR from first piece (or 50-75 watts slower than finishing pace from above)
Rest 3:00
x2-3 sets
*Note avg watts/ RPE from each set here
+
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
Up to 550-575 which was obviously too fast. Had no HR Device. Will have one next time.
Was not able to hold 500 watts for 3 Mins so stuck to 460 which was already horrible.
-----
Monday September 30, 2019
Title: A Week
Status: completed
A) Clean and Jerk: 1.1.1.1.1 x3-4, rest 10-20s/2m (Execution focus - go as light as you need to ensure all reps are fast/ crisp w/ good form)
*You can use the squat routine I sent over w/ week 1B prior to this
*Do 2-3 sets of 10-12 leg curls at a @21x0 temo prior to part V,
100kg. 3 Sets. Focused on actively shrugging which helped. Still my squat clean just sucks compared to PC because of that front squat performance.
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)
The only station where bands could be used was occupied :-(
Did some safety-bar squats. 5 Slow reps with 45/Side. x3 Sets.
On Wednesday‘s I am in a gym where they got chains if that helps.
C1) Weighted Ring Dip : w/ full depression at the top @21x1; AMRAP(-1) x3-5, rest 90-120s (10kg - goal is >26 reps across the first 3 sets))
11/10/9
Deeeep ROM.
C2) Tuck Front Lever: @max controllable ROM; AMRAP x3-5, rest 90-120s
Added a few seconds with right/left leg extended before hanging in tuck.
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
D1 10kg
D2 Done
D3 Lower weight, more focus on obliques.
D4 Done. 25kg x15
-----
Monday September 30, 2019
Title: AM Session
Status: completed
Warmup: Warm-Up:
100 Cal AAB
A) Conditioning: 2-3 Sets @80-85% effort
:40 Thruster (61kg - no more than 1 drop)
:20 Rest
:40 Bar Facing Burpee
:20 Rest
:40 Toes to Bar
:20 Rest
:40 DU's
:20 Rest
:40 2-Arm DB Sn (50#/arm)
Rest 2-3 Minutes b/w sets
*note reps for ea/ movement and Rd
+
8:00 AB building from ~175 watts ---> 365-385 watts gradually across the interval. This will roughly translate to a 25 watt increase in speed every minute
Rest to subjective ~8.5-9/10 recovery
x1-2 sets
Around 18 Thrusters
Was not able to count all Reps, but was slower on all exercises than with :30/:30 and so came out at around the same number of reps per exercise.
Did three rounds.
AAB intervals were great! Breathing, no burning.
-----
Tuesday October 1, 2019
Status: completed
A) Conditioning: *Last time you did 4 sets here and didn't pace/ execute well - goal is to not go out too hot so you can drop the time on each subsequent round
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
*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
From 3:30 to around 3:00 to 2:30 (everything ub)
This kicks my ass so bad.
B) Row: 300m Row @1:46-1:48/500m
Rest 45 seconds
x repeat upto 20 sets
*If RPE crosses 8/10 shut it down
*Note total sets here
20 Sets. When breathing through my nose, I have way less burning in my muscles. If that helps? Exhaustion otherwise just comes from the burning sensation mostly in Glutes.
-----
Wednesday October 2, 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. Also I bought a power breath device which should arrive tomorrow.
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 650 watts.
Then rest 3-5 Minutes and hit 10-16 sets by feel w/ 1 min rest 640-660 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.
16 Sets. More burning in muscles/legs than last time.
-----
Wednesday October 2, 2019
Status: completed
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
B) Snatch: Sn. HS; 1.1 every 90s x5-10 sets (100kg. If quality/ power starts to deteriorate somewhere b/w 5 and 10 sets cut it there)
Barely made a snatch with 100kg. Did 9 Sets with 90 instead. Not happy with today’s training.
C1) Snatch Grip Deadlift: Snatch Deadlift off blocks (mid shin); 4-6 x3-4, rest as needed (>145kg. challenging w/ good form)
150kg. 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)
Done. Good contraction in lats.
D) Conditioning: 10:00 AMRAP @~85% effort
10 PC (155#)
20 K.HSPU
20 WB (20#)
20 TTB
100 DU's
1 Round + 50 DU. Didn’t go too hard.
-----
Keine Kommentare:
Kommentar veröffentlichen