Start 6th December

Fr/Sa/M/Tu/We:

AM A. Clean Pull: 1.1.1 x3-5, rest 10-20 sec/ 90 sec (110-120kg - work at a load where you can get a strong and powerful pull) done B. 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 with a goal of 115kg or 120kg x3. use the setup from zack tellander you sent me) 120x succesfull. felt great! C. Every 3:00 for 12:00-15:00 2-3 Back Squat @31x1 (control it down, pause, then reverse the weight and explode up. 110-112.5kg) 12-14 UB WB AFAP (20# - max concentric velocity) 112,5kg, also felt easier than last time. D1 Close Grip Bench Press: @20x1; 6x3, rest 90 sec (110/105/100kg per set - note rpe for each) RPE: 9, 8.5, 7 D2. SA DB Row @21x1; 6x3/arm, rest 90 sec b/w sides (57.5-62.5kg - keep it strict. Note RPE each set) PM - Home Sesh Every :90 seconds x5 sets 300m C2 Bike *First set @70-75% effort *Second set @75-80% effort *Third set @80-85% effort *Fourth set @85-90% effort *Fifth Set @90-95% effort (Rest 3-4 Minutes) x2 series (i.e. 10 total work sets) Note: -Hit the 300m C2 Bike, then rest in the remaining time for the 90 seconds. -Please give me a rough estimate of what pace you were hitting at each segment as well as your total time/ rpe for each set) + 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. Paces: 2:00 1:45 1:40 1:35 1:25 300m was pretty easy.

AM TTT Throwdown Workout The burn was real. + 10-20 Minute AB @<175 watts + 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. Optional PM Movement Work: 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. „ Only throwdown today.

AM **Snatch Movement Prep: include the following here - 10-15ft PVC overhead duck walks, 5 empty barbell 1&1/4th OHS x2-3 times through A. 3-Position Snatch; 1 full complex x3-5 work sets (high hang, 1-2" above or below knee, floor. 82.5-87.5kg across) 87,5 all sets. felt snappy! B. FS; 6-8 x2-4, rest as needed (110kg - note reps/ RPE for each set. Use the prep circuit i wrote you last cycle prior) 8, 8, 7, 7 @ 110kg C1. Wtd. Vest S.hspu (10#); AMRAP (-2) x3 sets still no vest at 10lbs. 21-15-11 HSPU C2. Sup WPU @21x0; 6-8 x3, rest as neeed (16kg - goal is >23 reps) 8,8,8 Reps PM 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 1k C2 Bike 100 DU's 20 Bar Facing Buepee 10 Power Clean (135#) Rest 3-5 min b/t sets 5:10-5:20 per sets. felt good! + 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.

EMOM for 30 Minutes: 1st - 12 Wall Ball (20#) w/ relaxed tempo 2nd - 6 TTB + 6 Burpee (jump and touch bar) 3rd- 30 sec shuttle runs (10-20m lengths distance) 4th- 7 BJO (24") + 7 HRPU AFAP 5th- 10 S2OH (115#) 6th- 300m C2 Bike @~80% effort *WB: exhale on the way down, inhale on the way up (the opposite of what you'd do on a heavy squat) *TTB: exhale on the concentric / as your feet hit the bar, inhale on the eccentric portion *Burpee: you can either try exhaling on the way down/ as your chest hits the floor and then inhaling on the way up, or doing two breaths per rep. For two breaths inhale as you're going down exhale as your chest hits the ground, then inhale on the way up and exhale as you come to a full stand *This shouldn't be challenging - this is breathing practice + 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) Improvements in breathing. Also started ROMWOD. Your recommendations helped a lot! RPe was not too high.

*Do the front rack drills from previous weeks here *choose one: Aa or Ab Aa. Clean: 1.1.1.1 x3-4, rest 10-20s/2m (keeping all reps within the cluster fast/ snappy. Don't push above comfort - we want to leave some room for growth here) 115kg for a set of 4 with pretty quick transitions! 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. B. DL; 8-10 smooth tng reps @slight inc over 150kg, rest 2 minutes x2-4 sets (don't push past comfort here) 160kg 3x10,10,8 although this feels super easy in the first set, fatigue sets in not too late C. Front Rack RFESS; 8 x2-3/side, rest 90 sec (use a BB this week) 80kg Front Rack, 2 Sets D. TGU; 20-30 Alt reps @20-24kg - slow and steady focusing on quality reps here  Done PM at home gym 500m C2 Bike @~85% effort 12 Bar Facing Burpee (smooth pace w/ rhytmic breathing) Rest 2 Minutes x3 Sets *Aim to have as small a time differential between the fastest and slowest set as possible + 500m C2 Bike @~85% effort 100ft Sandbag Carry (150#) Rest 2 Minutes x3 Sets *Aim to have as small a time differential between the fastest and slowest set as possible + 10-20 Min easy aerobic cooldown followed by diaphragmatic breath work and movement/ mobility as needed Had no clock a home gym so it was guesstimate. C2 at 1:40 in both styles.

Homework/ Body Maitnence: 1-2x/ week wherever you see fit. A. Visualization sequence: -a few minutes of relaxation breathing with your eyes closed. Focus on your breath and clear the mind (if you need assistance check out head space or calm apps) -with your eyes closed visualize yourself working through this movement routine with intent -Come back to focusing on your bresth/ clearing the mind B. Full Body CARs routine; 3-5 rotations per movement/ direction C. Feet/ Ankles/ Calves; perform a few sets/ reps of a calf raise variation, an intrinsic foot strengthen movement from your normal foot/ anklle routine, and then spend a few minutes trying to contract different parks of your feet/ toes (creating novel sensory input to the feet) 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 D. T-Spine; pick your favorite t-spine opener and get some touches. Recomendations would be foam rolling, your snatch mobiulity routines for the t-spine, PVC lift offs, etc E. respose postures - spend 5-10 minutes in one of these repose postures (can mix and match as well) -Long seated -Bottom of a squat -Kneeling or Seiza Sit -Side Seated -Half Lotus -Seated cross legged on the ground