Workout Log: Alex Hüsgen
Start Date: 2019-11-01
End Date: 2019-11-13
Friday November 1, 2019
Title: AM
Status: completed
A) Power Snatch: rest as needed (as heavy as you can w/o the legs shooting out laterally or form breaking down. ~95kg across - aim to catch the reps a bit higher this time)
4 Sets. Landed constantly at parallel height.
B) Snatch High Pull: 1.1.1 x2-3, rest as needed (85kg- note difficulty/ quaility here)
These are finally feeling right! Ability to pull High seems to be pretty weak tho.
C) Back Squat: w/ heels on ~10# plates and band around knees; 6-8 reps x2-4 sets, rest as needed (105kg - note reps/ RPE each set)
When bracing right, I am completely able to skip the plates.
Used 130kg for 8 each time. Awesome!
D1) Incline Bench Press: (20-30 degree angle); AMRAP (-2) @32kg per arm x3-4 sets, rest as needed (goal is >34 reps across sets 1-3)
Managed 36 Reps!
D2) Banded Dumbbell Row: Banded SA DB Row; 10-12 x3-4/side rest as needed (27.5-30kg+ red band - note reps here)
12/12/11 with 30kg + Band
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Friday November 1, 2019
Title: PM
Status: completed
A1) Ring Kip Swings : Muscle-up - 20min tech / mechanics work (use progressions from the videos below - pick and choose 2-3 drills from this list)
*https://www.instagram.com/p/BPVF-Y-FCbe/?taken-by=cfgymnastics&hl=en
*https://www.instagram.com/p/BPS2rVUlj6K/?taken-by=cfgymnastics&hl=en
*https://www.instagram.com/p/BPQhdfSl8Sj/?taken-by=cfgymnastics&hl=en
*https://www.instagram.com/p/BPNeun_F9aE/?taken-by=cfgymnastics&hl=en
*https://www.instagram.com/p/BPK_RgAF_Hg/?taken-by=cfgymnastics&hl=en
*https://www.instagram.com/p/BPJAk_SllII/?taken-by=cfgymnastics&hl=en"
Is it by purpose that most of these drills are for strict MU?
A2) 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
B) Muscle Up: EST Prep:
1. Diaphragm Smash - https://www.youtube.com/watch?v=C8sSUsJ-bTY
2. Positional Breathing on AB; 10 deep diaphragmatic breaths sitting on the AB w/ your hands on the handles x2 sets
3. TTT Run Warmup Series - https://www.youtube.com/watch?v=WIiWBJh03ow
+
Every 3:00 for 18:00-24:00
1st - 2-3 UB BMU + 20 cal AB @80-85% effort
2nd- 2-3 UB RMU + 200m Run @80-85% effort
*on min 0:00, 6:00, etc do the BMU/ AB combo
*on min 3:00, 9:00, etc do the RMU/ Run combo
The smash + breathing helps a lot! On both rounds 3 RMU/BMU. Felt good! Workout was harder than thought, but managable
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Saturday November 2, 2019
Status: completed
A) Conditioning: 14:00 AMRAP:
18 WB (20#)
14 Bar Facing Burpee
10 DL (225#)
60 DU's
4 Rounds + 10 BF
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
(no rest after last effort, then.....)
10:00-20:00 AB @175-200 watts
C) Optional: A1. KB side press; 8-10 x2-3/side, rest upto 90 sec
A2. Dual Rope Hang; 20-30 sec x2-3 , rest upto 90 sec
A3. Side Chain Opener; 8-10 x2-3/side, rest upto 90 sec (50kg or slightly heavier)
A4. COS Reverse Fly; 15-20 x2-3, rest upto 90 sec (mod-smooth
2 Pood. Rope Hang in top position? Liked it that way!
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Monday November 4, 2019
Title: A Week
Status: completed
A) Prep: 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)
B) Clean: ff blocks (1-2" above or below knee); 1.1.1 x3-5 sets, rest 10s b/e reps and as needed b/e sets (building across sets. Final set = mod-heavy for the day)
90-100-110-115
Uncomfortable position for me. Elbows too slow
C) Split Jerk: build to an ~80-85% effort double (1.1 cluster) on a 12:00 clock (warmup to 135# prior)
120kg. Front Rack from Talender is gold!
D1) Power Lung: (seated in a chair or standing); 5-6 slow controlled breaths w/ a maximal depth inhale intop the diaphragm and exhale, rest 90 sec
Dene.
D2) Belt Squat: @21x1; 10-12 x2-4 @mod-smooth load. rest 90 sec
Slow Tempo doesnt work that well here. Did 50kg for 20-18-17 Reps TnG without full extension which works wonders
D3) Glute Ham Raise: @21x1; 6-10 x2-4, rest 90 sec
9,8,7 (only negatives)
E) Positional Breathing: (this is meant to be DELIBERATE practice / technical work, NOT a hard metcon)
10 Empty BB Thrusters @ relaxed tempo (inahale down / exhale up)
10 Burpee Box Jump Overs @ 24", relaxed tempo (focus on finding a good movement pattern & breathing cadence)
10 Empty BB Power Snatch @relaxed tempo (focus on inhale down / exhale up)
10 Wallball @ relaxed tempo (inahle down / exhale up)
x3 Rounds
*rest as needed between movements, if everything feels good, build to 95# progressively by round on ps/ thruster
This felt good. Did not time. 20-30-40kg
Burpee BJ felt heavy.
F) Row: Every 90 seconds
:45 Row @2:00/500m
*Rest in the remaining time
*Every set the pace drops by 4-5 seconds/500m from the previous set until HR drops rising from set to set or until you hit a ~8.5/10 RPE.
(then......)
step back 5 sec/500m from your finishing pace above and hold that until youre rpe hits a 9/10, then finish off the session with a 10-20 min easy AB
Also, rower is complete shit. Subbed C2 Bike up to 1:35 then 1:40 pace for a little over 2k. Sorry but that's what I said in my e-mail. The gym is expensive and I still have to compromise a lot of things.
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Tuesday November 5, 2019
Status: completed
A) Conditioning: 7 Sets @Rx'ed paces
10 Thruster (95#)
11 BFB
12 CTB Pullups
13c AB
50ft Sandbag Carry (100#)
Rest 2:00 b/w sets
*2 sets mod-smooth pace
*2 sets moderate-hard pace
*2 sets hard, but steady, pace
*1 set hit it all out w/o quality falling apart
Got faster but writing down times ist just a pain in the ass :D
Round 5-6-7 C2B unbroken, Bike was 300-400-450-> 500
Had to use a 150lbs SB
B) Aerobic: 1:00 AB
1:00 Ski
1:00 Row
x5-10 sets @low effort/ low HR
30 Mins, aimed for 12 Cals per round.
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Wednesday November 6, 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
(Cat Stretch)
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
+ Hip Flow! / Squat Hold, et.c
B) Snatch: choose your own adventure style based on how you feel for the day as well as what the open workout tommorow will entail - you can work on some moderate 1-3's as clusters, some techincal/ positional work, OTM work at low to mod %'s, etc. Let me know what you end up doing today. This should feel stimulative in nature/ should not be taxing.
Did 10-8-6-4-2 Power Snatch for load.
70-70-75-80-90kg
C) Snatch Grip Deadlift: Modified Snatch Deadlift (grip between conventional and snatch position); 3-5 reps x3-5 sets rest 2-3 minutes (note reps/ load/ RPE for each set - moderate challenge)
Like that one more! Doesn’t scrap my balls.
4x5 140kg
D) Conditioning: 2 Sets @~80-85% effort
20 HSPU (10 ub to start, then 5's to finish)
10 Box Jump Overs (24")
50ft bb front rack wl (95#)
Rest = work
+
2 Sets @~80-85% effort
30 TTB (15 ub to start, then 5's to finish)
50 Double-unders
50ft bb bar rack wl (95#)
Rest = work
2:24 - 2:25
2:58-2:59 Suppose that was back rack lunges?
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Thursday November 7, 2019
REST DAY
Status: completed
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Friday November 8, 2019
Title: AM
Status: completed
A1) Clean Pull: 1.1.1 x3-5, rest 10-20 sec/ 90 sec (115-120kg)
120kg
Still lack the pull and shrug a little. Don’t know why.
A2) Power Clean: TnG Hang Cleans; 2-3 reps every 2:00 for 10:00, rest 2-3 minutes (building across sets. Final set = mod-heavy for the day. use the setup from zack tellander you sent me)
70-90-100-110-120 (only 2 reps)
Might stay at 110 or lighter next time.
B) Back Squat: Every 3:00 for 12:00-15:00
2-3 Back Squat @31x1 (control it down, pause, then reverse the weight and explode up. Keep it in the ~60-70% effort range and focus on speed/ power)
10-12 UB WB AFAP (20# - max concentric velocity)
110 for 4 Sets. Last got slow, first three were really snappy. Good weight. Had to do jumping air squats here which worked pretty well.
C) Close Grip Bench Press: @20x1; 6x3, rest 90 sec (110/105/100kg per set - note rpe for each)
110 RPE today (Long day, it’s 8PM)
D) Single Arm Dumbbell Row IT : @21x1; 6x3/arm, rest 90 sec b/w sides (heavy)
60kg - more like a Chinese row.
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Friday November 8, 2019
Title: PM
Status: completed
A) Row: Progressive Threshold Rowing:
Row - 200m @2:10-2:15/500m
Row - 200m @2:00-2:05/500m
Row - 200m @1:50-1:55/500m
Row - 200m @1:40-1:45/500m
100ft Sandbag Carry (150#)
Rest 3-4min
x3-4 sets
+
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.
Rower still useless. Subbed the C2 Bike. SB Carry was rough.
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Saturday November 9, 2019
Status: completed
A) Conditioning: For Time:
20 BJ (24")
15 PS (95#)
20 BJ (24")
10 PS (115#)
20 BJ (24")
5 PS (135#)
60 BFB
Stated with PS by mistake. BJ step down. Lack of ankle dorsiflexion hinders me on those jumps.
09:08. Breathing on burpees was quite good! Still hurt.
B) Assault Bike: 10-20 Minute AB @<175 watts
C) PMR: 1. While inhaling, contract one muscle group (for example your calves) for 5 seconds to 10 seconds, then exhale and suddenly release the tension in that muscle group.
2. Give yourself 10 seconds to 20 seconds to relax, and then move on to the next muscle group up the chain (for example your quads).
3, While releasing the tension, try to focus on the changes you feel when the muscle group is relaxed. Imagery may be helpful in conjunction with the release of tension, such as imagining that stressful feelings are flowing out of your body as you relax each muscle group.
4. Gradually work your way up the body contracting and relaxing muscle groups.
Done. Good one!
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Saturday November 9, 2019
Title: PM
Status: completed
A) Optional: A1. SA 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)
A2. 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
B. Accumulate 5-10 light loaded PVC shoulder flexion stretches w/ full inhale and exhale at max ROM on each rep, rest as needed (https://www.instagram.com/p/BiAhLH5jAbi/?hl=en&)
*Prior to C1/2 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
C1. Assisted Cossack Squats; 4-8 alt reps taking ROM as far as you can control, rest as needed x2-3 (https://www.youtube.com/watch?v=d7AOU6NCn9U)
C2. 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 -https://drive.google.com/file/d/0B5mnvqU9w5XqcFVXLWJ5Vkg4Z2c/view?usp=sharing)
D. Hips; pick your favorite hip opener and get some touches here. Some recomendations would be a seated 90/90 stretch, quadriped fire hydrants or hip windmills
E. Medial Arch Strength: Lay a small hand towell on the flor and place on foot on the towel. Using your toes, scrunch the towel towards you, until you accumualte ten reps. Then use yoru toes to unscrunch the towel for another 10 reps. Repeat this 3 times - if easy put a small plate on the towel. "
Did Active Hang (this one is gold for my shoulders) + weighted Cossack Squats + Donkey Calf Raises. (Not too much time, lots to do on this day)
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Sunday November 10, 2019
REST DAY
Status: completed
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Monday November 11, 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) 3 Position Snatch : **Snatch Movement Prep: include the following here - 10-15ft PVC overhead duck walks, 5 empty barbell 1&1/4th OHS x2-3 times through
build to a tough complex in no more than 5 work sets (high hang, 1-2" above or below knee, floor)
High hang is my worst position by far.
60-70-80-85-90
So I am happy with this! Those complexes help me a lot!
C) Front Squat: A. Barbell Front Rack Opener
B. Negative Strict Press w/ Straps - Negative with ER
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
6-8 x2-4, rest as needed (mod-smooth- note reps/ RPE for each set. Use the prep circuit i wrote you last cycle prior)
3x6 110kg
Lots of work to do. FR felt good.
D1) Strict Handstand Push-up: Wtd. Vest S.hspu (10#); AMRAP (-2) x3 sets
15 Reps, no vest.
Still... man! Awesome!
14
13
D2) Strict Supinated Pull-up: @21x0; 6-8 x3, rest as neeed (16kg - goal is >21 reps)
8-8-7
E) Conditioning: :EST Prep:
A. Diaphragm Smash - https://www.youtube.com/watch?v=C8sSUsJ-bTY
B. Power lung; 1-2 min x3 sets, rest to full recovery b/w sets
*Focus on a max inhale and exhale w/ a 'low to moderate' resistance setting. Not concerned about breath rate for today, but I want you to keep depth of inhale/ exhale equal. Make sure you lift your elbows up during the inhale; and lower them during the exhale.
*Go in this position, but w/ arms in front rack position holding the device w/ both hands (https://i.ytimg.com/vi/_dWsN49fSVY/maxresdefault.jpg)
+
3 Sets @~80% effort *keep this below your redline
750m Skierg
50 DU's
1 Mile AB
50 DU's
750m Row
Rest 3-5 min b/t sets
+
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.
Ski around 1:50
DU unbroken
Bike around 350-390
DU unbroken
Rower sucks. Ran 400 on Threadmill at a 2 Min Pace
Constantly over the 3 rounds.
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Tuesday November 12, 2019
Status: completed
A) Conditioning: 2-3 Sets @~85% effort
20 cal AB @400-425 watts
8 UB PC (135#)
20 WB (20#) w/ max concentric velocity
60 DU's (aim for 1-2 sets)
Rest 3 Minutes b/w sets
+
2-3 Sets @~85% effort
20 cal AB @400-425 watts
8 OHS AFAP (135#)
20 TTB AFAP
60 DU's (aim for 1-2 sets)
Rest 3 Minutes b/w sets
Pretty exactly 3 min per round. Doing the exercises AFAP makes them significantly harder.
B) Post Workout: Short aerobic cooldown, then.....
A. Crocodile Breathing - 10 breaths focusing on breathing into belly & relaxing body into floor as much as possible
B. Squshy Ball Diaphragm & Psoas Release - 2-3min each side
C. Quadruped Breathing cycling between spinal flexion (exhale) -> extension (inhale) - 10 slow / controlled cycles
D. LAX Ball T-spine Crunches - 2 passes over entire spine (again flexion (exhlae) -> extension (inhale))
E. Shin-box Rotation + breathing - 10 breaths each side (try to open deeper into rotation w/ each breath)
F. Bretzel + breathing - 10 breahts each side (try to open deeper into rotation w/ each breath - https://www.youtube.com/watch?v=-HSUEviUBAo)
These are great!
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Wednesday November 13, 2019
Status: completed
A) Clean: Aa. Clean: 1.1.1.1.1 x3-4, rest 10-20s/2m (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)
Ab. Clean; choose your own adventure style based on how you feel for the day as well as what the open workout tommorow will entail - you can work on some moderate 1-3's as clusters, some techincal/ positional work, OTM work at low to mod %'s, etc. Let me know what you end up doing today. This should feel stimulative in nature/ should not be taxing.
112,5kg - felt awesome! When not using a hook grip, I am able to keep my arms relaxed and straight. Any ideas on this?
B) Deadlift: 8-10 smooth tng reps @150kg, rest 2 minutes x2-4 sets (don't push past comfort here)
3x10 with 150kg, felt good today.
C) Rear Foot Elevated Split Squat: 8 x2-3/side, rest 90 sec
2x40kg DBs, 10+9 Reps/ Leg - Awesome
D) Movement Work: Every 2:00 for 32:00 (4 rotations through)
1st - 6 alt TGU @mod-smooth load
2nd - 10 MB Slams (20-30#)
3rd - 50f sangbag carry (mod-smooth)
4th - 50f SA FC/arm @mod-smooth load
*AB @low intensity in remaining time for each
This looked great on paper, but the TGU took me around 2. Mins each time. Still a good one. Looking for another Met-Con on future Wednesdays.
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