Start Date: 2019-11-15
End Date: 2019-11-20
Friday November 15, 2019
Title: Gym Session
Status: completed
A) Snatch Work: Optional Snatch play if you're able to oly lift in the globo gym; 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.
No space.
B) Leg Press: Squat Variation (BS, FS, Leg Press, Smith Machine); 3-5 x3-5 @~80-85% effort, rest as needed (if you do leg press or smith machine work in the 8-12 rep range on focus on getting a good contraction)
5x5 BS @ 160kg. RPE 9,5 T the end.
C) Bending Exercise : (Back Ext, Good Morning, Leg Curl, RDL, etc); 8-10 x2-4/side, rest as needed
Nordic curls.
3x Max Reps (-1)
D) Horizontal Push: (DB/ BB Bench press, hor machine press variation, incline press variation, etc); 8-10 x2-3 w/ moderatley tough load, rest as needed
DB Bench 3x8-12 with 45kg.
E) Horizontal Pull : (DB Row, BB Row, Machine Row, Cable Row, etc); 10-12 w/ mod load x2-3, rest as needed
Cable row Machine.
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Saturday November 16, 2019
Status: completed
A) Self Directed Session: 1. Running (if you run do this as prep - https://www.youtube.com/watch?v=WIiWBJh03ow) + gymnastic based core work (hollow rocks, arch rocks, windshield wipers)
2. Intervals of running, burpee, air squat, situp, jumprope (3-5 minute intervals w/ ~20 min total volume) + gymnastic based core work
3. Gymnastic Strength (HS Holds, HS pushups, planche lean, pushup varations, pullup/ front lever if you can get access to a bar) + tri-planar lunge work & locomotion work (bear crawls, etc)
4. Cyclical work with whatever equipment they have and self directed strength with whatever you can access.
EMOM20:
20 Push-UPS
40 Air Squats
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Sunday November 17, 2019
REST DAY
Status: completed
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Monday November 18, 2019
Title: A Week
Status: completed
A) Split Jerk: build to an ~80-85% effort double (1.1 cluster) on a 12:00 clock (warmup to 135# prior. Goal is >120kg - use Talender wamrup again)
130 but a little sloppy. Split length decreased.
B) Clean: off blocks (1-2" above or below knee); 1.1.1 x3-5 sets, rest 10s b/e reps and as needed b/e sets (90-100kg across - focus on speed and getting your elbows arounds quicker)
100kg, these felt great.
C1) 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
Done
C2) Belt Squat: 15-20 x2-4 @52.5-55kg (note rpe). rest 90 sec
52,5kg. RPE was pretty high, this hurts. But it‘s supposed to I would say.
Hard to tell the exact Reps cause I hold myself on the rig to not use balance.
C3) Glute Ham Raise: @21x1; 6-10 x2-4, rest 90 sec
Done.
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Monday November 18, 2019
Title: PM
Status: completed
A) Positional Breathing:
10 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)
x2-3 Rounds
*rest as needed between movements
Done. Can I also switch breathing to exhale down, inhale up?
B) Conditoning : 2:30 C2 Bike @ progressive effort (increasing every 30sec from smooth --> fast)
...into: for time:
15 PS (75#)
15 BFB
60 DU's
4min Rest b/t sets
x2 sets
+
2:30 C2 Bike @ progressive effort (increasing every 30sec from smooth --> fast)
...into: for time:
15 BJO (24")
50ft HSW
20 WB (20#)
4min Rest b/t sets
x2 sets
Lost my times. Both rounds were smooth and unbroken. Great one! RPE was not too high. (8-8,5)
Some of my C2 numbers:
30 Min: 1:55 Pace
2k: 1:37 Pace.
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Tuesday November 19, 2019
Status: completed
A) Conditioning: 7 Sets @Rx'ed paces
14c AB
10 OHS (95#)
11 BFB
10 TTB
50 DU's
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
+
20:00 AMRAP @low effort/ low HR
21 cal AB
15 cal Row
9 cal Skierg
Again, taking times is not my strength.
Everything ub, but rest got shorter and AAB faster.
300w
350w
450w
1600w Sprint.
Burpees after OHS hurt a little. Writing times downs sucks a little so I hope its okay this way. Definitely increased my paces.
Enjoyed the AMRAP!
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Wednesday November 20, 2019
Status: completed
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)
This is getting better! And feels better!
A3) Active Thoracic Spinal Extension : 6-10 contractions
Done
A4) Snatch Movement Prep: include the following here - 10-15ft PVC overhead duck walks x2 times through
+ Hip Flow! / Squat Hold, et.c
Done
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.
OTM 1 Snatch, stayed at 90 and went up to 105kg. Definitely feel like my CNS or body does not like fast lifting at all..
C) Snatch Grip Deadlift: (grip between conventional and snatch position); 3-5 reps x3-5 sets rest 2-3 minutes (note reps/ load/ RPE for each set - 140kg)
145kg 4x5 RPE around 8-9 focused on form
D) Conditioning: 2 Sets @~80-85% effort
25 HSPU (10 ub to start, then 5's to finish)
10 Box Jump Overs (24")
50ft Sandbag Carry (100#)
Rest = work
+
2 Sets @~80-85% effort
20 CTB (10 ub to start, then 5's to finish)
50ft bb back rack wl (95#)
50ft Sandbag Carry (100#)
Rest = work
1:50+1:40 did 100ft Carry.
2:48+2:46
Both gymnastics nice and quick!
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