Start Date: 2020-02-21
End Date: 2020-02-29
Friday February 21, 2020
Title: Freitag
Status: completed
Warmup:
1. :60 Banded Ankle Distraction/Side
2. :60 Posterior Hip Capsule Stretch/Side
+
EMOM9:
1. 15 Cal AAB
2. 6-8 Ring Thoracic Rotations/Side
3. 4-6 Snatch RDL + 4-6 Sotts Press
+
3x10 Muscle Snatch from starting position
A) Training : A. Snatch Movement Prep: include the following here - 10-15ft PVC overhead duck walks, 5 empty barbell 1&1/4th OHS x2-3 times through
B. Squat Snatch; 5-6 perfect doubles at an ~80% effort; rest as needed (take your time, focus on hitting crisp reps. If you miss more than 3 reps shut it down)
C. Belt Squat @20x1; 8 reps (+/- 1-2) x2-3 sets, rest as needed (moderate effort)
D. SA DB Row + Horizontal Band Tension; 6-8 x2-3/arm, rest 60-90s b/w sides (32.5kg + black band. Lets add a .5-1 sec squeeze at the top here)
+
Stimulative Sport Work:
1 "tough" set of each of the following:
BMU - extend the set as far as you can while keeping quality high
Rest 90-120 sec
15-20 UB OHS (load so it's challenging, but you can move continually w/o having to rest at the top. Goal is >50kg)
Rest 90-120 sec
20 Lateral Bar Burpee at a fast clip, but you can still keep composure/ reps clean
Rest 90-120 sec
25 cal Row @~90% effort
+
Stimulative Sport Work:
1 "tough" set of each of the following:
CTB - extend the set as far as you can while keeping quality high
Rest 90-120 sec
WB - extend the set as far as you can while keeping quality high (goal is >60)
Rest 90-120 sec
20 Lateral Bar Burpee at a fast clip, but you can still keep composure/ reps clean
Rest 90-120 sec
25 cal Row @~90% effort
B) 100kg was not perfect so I did 5 more Sets at 95. Not the best snatch day.
C) Only have thick plates here so more than 50kg is not possible. Had to do 32X0 to get a proper stimulus at that weight.
D) 35kg cause it was a thinner band. Felt good (10 to 8 Reps)
BMU: 11 Reps - Muscle Ups are my nemesis OVHS: 60kg - felt good! Burpees also crisp in around a min. Row: 35s - better than last time. 30 C2B - Last 10 Reps suddenly killed me. 65 WB-S - breathed my way through that mid-set burn! Burpees were rough afterwards. Row as above.
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Saturday February 22, 2020
Title: Samstag
Status: completed
Warmup: TTT Warm-Up!!!
A) Training: TTT Throwdown Workout
+
10-20 Minute Easy AB, then...
A. Squshy Ball Diaphragm & Psoas Release - 2-3min each side
B. LAX Ball T-spine Crunches - 2 passes over entire spine (flexion (exhlae) -> extension (inhale))
C. Shin-box Rotation + breathing - 10 breaths each side (try to open deeper into rotation w/ each breath)
D. 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)
Did:
20 PP 155
30 step ups 80#
40 Burpees
50 Cal Row
X2 Rounds
+
Recovery protocol
Feels good to choose a workout now and then when the throwdown would not be a good choice at that given place/time.
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Sunday February 23, 2020
REST DAY
Status: completed
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Monday February 24, 2020
Status: completed
Warmup: Warm-Up:
1. Banded Ankle Distraction
2. Posterior Hip Distraction
3: Posterior Shoulder & Triceps Stretch
+
EMOM9:
1) AAB/C2
2) Hamstring Opener + Front Rack Mobility
3) 10 Alt. Bird Dogs
A) Training: AM
A. PC. HPC; build to a heavy complex for the day (goal is >110kg - if it's not in the cards don't push it though)
B. Clean from blocks (~4" off floor); 1.1 x2-4; rest as needed (120-125kg across - end the set if power visibly drops off)
C. Back Squat; build to a 150-162.5kg triple (no ego lifting - if bottom end of the range is tough then call it there) then drop down to 137.5kg and hit AMRAP(-2) w/ smooth reps x2 sets, rest as needed b/w all sets
+
Every 2:00 for 20:00
1st - 3-4 WPU (bar touches below collar bones) @12.5kg, then C2 bike at low effort in remaining time
2nd - 3-4 S. Deficit HSPU @>20kg plate as deficit, then C2 bike at low effort in the remaining time
PM
4-8 Sets:
14 cal AB @~75% effort (getting respiration slightly elevated, but overall a very composed effort)
Rest 5-10 sec to get composure
8 tng PS (75# - working on cycling / mechanics)
Rest ~1 Minute
+
15:00 AMRAP @~80-85% effort
8 DB Front Squat (50#/arm)
15 cal Row
25ft DB FRWL out and back (50#/arm)
12 CTB Pullups
Felt pretty shitty this morning - back is feeling stiff. Need to incorporate some jeffersons here and there - those help a ton.
115kg for that complex - 115kg was better than 110 in the build up.
120-125-125-125 - although everything was heavy today - this felt good!
BS to 162,5 + 8 Reps / 9 Reps - could have pushed a couple more reps but got slow.
HSPU 20+5kg plate, WPU at 12,5kg was a good weight.
PM: AAB not there yet so rode C2 Bike - this helps me with BB cycling
+
exactly 5 rounds - stayed at 3 Min per round.
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Tuesday February 25, 2020
Status: completed
Warmup: Warm-Up: (PM)
1k Ski Erg
+
3 Sets:
10 Hollow Rocks
10 Banded Pull-Downs
10 I/Y/T
20 Archer Rows
A) Training: AM
EST Prep:
1. Diaphragm Smash - https://www.youtube.com/watch?v=C8sSUsJ-bTY
2. Positional Breathing on Row; 10 deep diaphragmatic breaths sitting on the rower upright w/ your hands on the handles x2 sets
3. Breath light exercise:
-place one hand on your chest and the other just above your navel to help you follow your breathing
-breath in and gently guide your abdomen outward
-breath out and gently guide your abdomen inward
-observe your breathing pattern for a few breath cycles guiding the size and depth of each breath
-apply gentle pressure with your hands to slightly reduce your breathing movements. it should feel as if you are breathing against your hand
-allow a relaxed breath out exhaling gently and easily bringing a feeling of relaxation to your breathing
-try to sustain this for 2-3 minutes - if your breath rhythm becomes chaotic you've created to large an air shortage and should discontinue
+
2:00 Row @~50% effort/ low effort (nasal breathing only)
2:00 Row @~60-70% effort/ low to moderate effort (in through the nose, out through mouth)
2:00 Row @~70-80% effort/ moderate effort (free breathing)
+
Every :90 seconds x5 sets
200m Row
*First set @1:53-1:54/500m
*Second set @1:46-1:47/500m
*Third set @1:39-1:40/500m
*Fourth set @1:32-1:33/500m
*Fifth Set @1:25-1:26/500m
(Rest 3-4 Minutes)
x2-3 series (i.e. 10-15 total work sets)
Note:
-Hit the 200m Row, then rest in the remaining time for the 90 seconds.
-Please give me a rough estimate of what pace you were pulling at each segment as well as your total time/ rpe for each set)
PM (Optional)
A. 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
B. Paralette L-Sit; AMRAP (-2 to 3 sec) x2-3 sets resting to complete recovery b/w
C. Pike Pulse'; 6-10 reps w/ controlled eccenttric, rest as needed x2-3 sets through (position hands as far back as you need to scale the difficulty back)
AM:
Rowed the given paces. This session/day was not too hard. RPE in the end around 9.
PM:
Some of these are not easy, I still think the issue is more in the kipping RMU.
Real L-Sit is just a couple of seconds so I did tuck which wasn't that good either.. Pike Pulses hit my lower abs pretty good! Should keep them! Maybe that PM Session should include a little RMU, a little HSW and those core drills cause I feel my HSW has gotten worse.
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Wednesday February 26, 2020
Status: completed
Warmup: Warm-Up:
1. Banded Ankle Distraction
+
1 Mile Run
+
3x
8-10 GHD Y's @ 2,5/Hand
12 weighted GHDSU
A) Training: A. PS; build to a 92.5-102.5kg single for the day, then hit 1.1.1 x2-3 @87.5kg, resting as needed b/w sets
B. Modified Snatch Deadlift (grip between conventional and snatch position); 3-4 x3-5, rest 2-3 minutes (note RPE each set)
C. CGBP @21x1; 3 reps x3-5 sets; rest 2-3m (~110-120kg across. Note RPE each set)
+
3:00 AMRAP:
7 KBS (24kg)
4 K.HSPU
7 Burpee to 6" touch
12 cal Row
10 Alt Step ups (24")
10 cal AB
Rest 3 Minutes
x5 sets
*Pick up each set where the previous left off. This should NOT be a hard effort. Goal here is to focus on movement quality, breathing, and transitions. Move from one station to the next at a steady pace. This should feel like a 275-300 watt assault bike where you're just cruisning along steadily.
PS: 100kg - yeah!
Snatch DL:
Close Bench: 115x5 Sets RPE 8-8-8,5-9-9
Lost count here but went fluidly thrugh movements. AAB again at around 300. Good one.
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Thursday February 27, 2020
Status: pending
A) Bike Tour: Outdoor Bike Ride <3
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Friday February 28, 2020
Status: pending
Warmup: Warm-Up:
1k Row
+
Mc Gills Big 3 x3
+
Banded Ankle Distraction
A) Training: A. PC. Clean. HC; 1.1.1 every 2:00 for 10:00 (110-112.5kg - note quality on A-F scale each set)
B. Back Squat; 6 reps every 3:00 for 12:00-18:00 (lets keep it at 140kg for anotehr week- note RPE of last 2 reps in each set. Belt up to help w/ bracing)
C1. DB Split Squat w/ back foot pressing up against a wall; 10-12 x2-3/side, rest as needed (moderate load - ball of foot on ground, heel pressing up against wall or rack)
C2. Split Stance BB Landmine Press; 10-12 x2-3, rest as needed (mod-smooth)
C3. Band Resisted GHR; AMRAP (-1) w/ mod tension x2-3, rest as needed
C4. Chest Supported BB Row; 10-12 x2-3, rest as needed (chalenging)
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Saturday February 29, 2020
Status: pending
Warmup: Weakness-Warm-Up:
Choose one:
2k Ski
2k Row
100 Cal Echo Bike
+
A. Foam-roll / Release lower-body / hips - 5-10 min (add some banded ankle distraction work here as wel)
B. KB Tibialis Raise; 15-20 x2/leg, rest as needd (Do these w/ one leg at a time sitting on a bench and hugging your knee to the chest - https://www.instagram.com/p/Bs_aAIOhYo-/)
C. Standing Single Leg Calf Raise on slant board; 10-15 reps x2-3/side, rest as needed (aim to create as much extension at the top as possible, then control the eccentric while using the tibialis to pull you into a deeper ROM)
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