We are back!

AM

𝐆𝐞𝐧𝐞𝐫𝐚𝐥 𝐅𝐥𝐨𝐰 ⁣

Row 90-120 Seconds slowly ramping each set ⁣

15 Pogo Jumps with Assistance ⁣

25-30 Speed Steps ⁣

x2-3 rounds through ⁣

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𝐉𝐨𝐢𝐧𝐭 / 𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭 𝐏𝐫𝐞𝐩⁣

A. Hinging Prep Follow Along: http://bit.ly/hingewarmup1⁣

B. Squat Prep Follow Along: http://bit.ly/squatwarmup1⁣

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𝐒𝐩𝐞𝐜𝐢𝐟𝐢𝐜 𝐏𝐫𝐞𝐩⁣

3 sets @ comp pace ⁣

4-6 KB OHWL ⁣(16/20/24kg per set)

6-10 KB DL ⁣(16/20/24kg per set)

5-10 TTB ⁣

rest as needed bw sets ⁣

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13:00 AMRAP

50ft 2-KB OHWL⁣ (24kg/arm)

50 2-KB DL⁣ (24kg/arm)

50ft 2-KB OHWL⁣ (24kg/arm)

20 TTB⁣

PM (Optional)

*30 sec rest b/w stations. 

:30 AB @~75% effort

:30 Skierg @~50% effort

:30 AB @~75% effort 

:30 Row @~50% effort

x8-12 sets  - 10 Sets, 1:45 C2 Bike and 2:00 row/Ski - Great one! 

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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) - done (I am doing an Active Live Immersion Program right now - could we add some of that here?)

Monday

AM

A. Snatch Pull; 1.1 x2-3, rest ~2 minutes (mod-heavy. Think of these as a primer for Pt 'B') (110kg - great primer especially for balancing)

B. Snatch; 1.1.1.1 x3-4, rest 20s/ ~2 minutes (moderate across - these should be challenging, but keeping form on point and leaving room for growth in future weeks) 90kg - felt great! (4 Sets)

C. Front Squat; build to a moderate-smooth set of 5 (~8.5 RPE) 120kg - not happy with this but that’s what it is.

D. Ring WPU; build to a challenging set of 8 (chest touch rings at the top. Start in a semi-prone position and let the rings rotate naturally as you pull) 7,5kg - lol this was humbling!

D. Power Lung (seated in a chair); 10 slow controlled breaths w/ a maximal depth inhale intop the diaphragm and exhale, Rest to recovery x3 sets  great prep for PM Session!

PM

Rowing Tech Prep: https://www.youtube.com/watch?v=-H4VljlREAo&list=PLVR7OsPPPm0oEaIo8l-AoMeF8ZUF7KBCr&index=7

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1k Row increasing in pace every 200m (200m segments at the follow RPES 7.5- 8- 8.5- 9- 9.5) 2:00-1:30

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Row as long as possible at final pace from above untily you reach a 8/10 fatigue level, then rest to full recovery and repeat one to two more times. ie.- 2-3 work sets here 350m-1:06// 360m-1:05 // 380m-1:10 

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10-20 Min easy aerobic cooldown followed by diaphragmatic breath work and movement/ mobility as needed

Tuesday

AM

*Both of these work pieces today should be hard efforts, but don't end them on the floor. Goal is to maximize score across both workouts. Id rather you start slow and build into them than get crushed. We still want to keep quality on point for everything

For Time:

30 Burpee to 6" touch

100 DU's

20 S.HSPU

25ft BB FRWL out and back (95#)

30 Toes to Bar

(Rest 6-10 Minutes)

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For time: 

30 Toes to Bar

25ft BB FRWL out and back (95#)

20 S.HSPU

100 DU's

30 Burpee to 6" touch 

Did this with my GF and we didnt time it that strict. HSPU were 5/5/4/3/3 in both rounds, was quite a shoulder burner! TTB are feeling pretty strong ATM - local fatigue in forearms is decreasing for sure.

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10-20 Min easy aerobic cooldown followed by diaphragmatic breath work and movement/ mobility as needed

PM

A. Foam-roll / Lax ball upper back & lats - 5-10min

B. Quadruped Cat-Cow - 20 reps working to create as much thoracic flexion and extension as possible in each direction (inhale on flexion / exhale on extension)

C. Elbow Plank Thoracic Reach-throughs - 20 alt reps, rotation should come from thoracic NOT lumbar / hips (https://www.youtube.com/watch?v=LyMFIl4RsSw)

D. Face-down PVC Pass-through - accumulate 10 slow, deliberate reps (try to move scaps as much as possible)

E. Banded Hollow Y and Banded Arch Y - accumulate 15-20 reps in each position (maintain hollow position here - https://www.instagram.com/p/BSB6zCnhNmW/?taken-by=cfgymnastics&hl=en) That’s a great session!

Wednesday

A. Clean & Jerk; build to a moderate single for the day, then hit 1.1.1 x2-3 @80-85% of that resting as needed b/w sets 130kg - on those heavy lifts I lose position in my upper back and the weight pulls my forward. Biggest issue here for sure. Do you think it would be an issue to add some Front Rack Holds here? Got that recommendation from Active Life. Something like 2-3x :60 at 60% and slowly progress from here.

B. Reverse Band Deadlift; 2-3 x3-4 sets, rest as needed (moderate load here to feel it out. Get tight, brace, and accelerate off the ground continuing to explode up as the bands contribute less and less and you're taking on more loading)

 Was stuck in a traffic jam on my way to the gym so had to speed things up here a little. Have not found a good setup yet so used some chains which did not work out as I hoped. Will do better next time!

C1. Ring Pushup; AMRAP(-2 to -3) x2-4 sets, rest as needed (pause for 1 sec in the bottom with tension, then press up creating maximal protraction at the top and turning the rings out every so slightly. If you beat 14 reps on set 1, then add a light weight vest) Was around 14 or 15 in first round so did not use a vest this time. Felt good! Felt core first, pecs gave up obviously.

C2. Lying Leg Curl Machine @21x1; 10-4 x2-4, rest as needed 65kg - great one <3

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Every 2:00 until you hit an 8.5/10 on one of the movements:

1st - 18 cal AB - start @225 watts and add 50 watts each set

2nd - 250m Skierg - start @2:00/500m and speed up by 5 sec/500m each set // finished the 1:35 Ski Erg and hit a RPE 8.5 at that point - great workout 

*For both movements rest in the remaining time 

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Oxygenating AB - slow spin at 150-200 watts. Aim to go for atleast 5 minutes, but no longer than 20. This should feel very easy. 

*If possible elevate the back of the AB by putting the back part in contact w/ the ground on 25# bumper plates. This will give it a slight decline like you're riding down hill. This will allow for a slightly higher cadence/ less resitance while pedaling at this wattage - thats pretty cool! 

A. PC. Clean. HC; 1.1.1 every 2:00 for 10:00 (mod-smooth) 110kg - felt good! (Narrowed my grip a little - helps) - still HC is by far the hardest movement for me so putting it at the end does not make things easier lol.

B. Back Squat; 6 reps every 3:00 for 12:00-18:00 (moderate challenge - note RPE of last 2 reps in each set) 140kg - RPE 8-9 When using a belt on my squats, it’s way easier to hit my obliques and therefore use my legs and glutes instead of lower back - was sore AF the next days.

C. SA DB Row + Horizontal Band Tension; 6-8 x2-3/arm, rest 60-90s b/w sides (Moderate load + thin red band. Lets add a .5-1 sec squeeze at the top here) 30kg DB + my black band - great feeling here! Did 8 Reps each time (3 Sets, no decline in performance)

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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 (had to train at home that day and BMU didnt really work out at my rig :( also, these felt pretty „Off“ that day. So did an extra Set of 10 RMU.

15-20 UB OHS (load so it's challenging, but you can move continually w/o having to rest at the top) 50kg- felt a little too easy - was surprised by that! Burning in legs came late!

Rest 90-120 sec

20 BFB at a fast clip, but you can still keep composure/ reps clean

Rest 90-120 sec These still felt a little hard

25 cal AB @~90% effort No AAB (home), so rowed 25 Cals in around 35s

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Stimulative Sport Work:

1 "tough" set of each of the following:

TTB - extend the set as far as you can while keeping quality high 

Rest 90-120 sec 30 Reps, could have pushed to 35 maybe.

WB - extend the set as far as you can while keeping quality high

Rest 90-120 sec 60 - happy with that!!! Burning came later!

20 BFB at a fast clip, but you can still keep composure/ reps clean

Rest 90-120 sec (hard)

25 cal AB @~90% effort (see above)

Friday

Option 1:

TTT Throwdown Workout (finished the round of 195 - this WOD blew up my feet - not that pleasant)

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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)

Option 2: Self directed fun session composed of something along the lines of....

-Technical olympic lifting <85% 1RM

-Compound lifts focusing on execution/ movement quality over load 

-Isolation work/ correctives

-Movement training or "flow" work 

-Easy cyclical or mixed aerobic work with a quality focus

-EMOM's with a quality focus

Monday:

AM

A. PC. HPC; build ot a heavy complex for the day  110kg - Hang is weak/ was not that strong today - bad night of sleep 

B. Clean from blocks (~4" off floor); 1.1 x2-4; rest as needed (100-110% of what you hit on the complex - end the set if power visibly drops off) 110, 110, 120, 125 - felt good/better than A

C. Back Squat; build to a moderatley challenging triple, then drop down to 85% of that and hit AMRAP(-2) w/ smooth reps x2 sets, rest as needed b/w all sets  160 / 135: 10 Reps + 8 Reps

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Every 2:00 for 20:00

1st - 3-4 WPU (bar touches below collar bones) @mod-smooth load, then C2 bike at low effort in remaining time (4 Reps, 10kg - RPE 8)

2nd - 3-4 S. Deficit HSPU @moderate-smooth challenge, then C2 bike at low effort in the remaining time (4 Reps at 20kg Plates - RPE 7,5) - both around 2:00 Pace

PM

4-8 Sets:

100m Run @~75% effort cruise pace

Rest 5-10 sec to get composure

7 tng PS (75# - working on cycling / mechanics)

Rest ~1 Minute (had to do shuttle runs - worked on breathing rhythm) 

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15:00 AMRAP @~80-85% effort

24ft BB FRWL out (95#)

12 BFB

24ft BB FRWL back (95#)

12 CTB Pullups 5 rounds + 8 BFB - harder than expected!

Tuesday

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 

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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) 2:15/2:00/1:41

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Every :90 seconds x5 sets

200m Row 

*First set @70-75% effort 1:52-55

*Second set @75-80% effort 1:45

*Third set @80-85% effort 1:38

*Fourth set @85-90% effort 1:32

*Fifth Set @90-95% effort 1:25

(Rest 3-4 Minutes)

x2-3 series (i.e. 10-15 total work sets) x 3 rounds 

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)

Would feel able to do some sports specific work here. For example an RMU session. My L-Sit also needs a lot more love. But if you say it's enough, it shall be enough :-)

Wednesday

A. PS; build to a moderate single for the day, then hit 1.1.1 x2-3 @80-85% of that resting as needed b/w sets 100kg + 3x3@85kg (happy with that!)

B. Modified Snatch Deadlift (grip between conventional and snatch position); feel it out for 2-4 sets of 4-6 reps at a moderate load and let me know how this feels in terms of activation through the lats/ posterior chain 130x6, 140x6 150x6 (thought this will be my last set but was actually pretty easy. Need to push harder here. 160x5// great activation in both! 

C. CGBP @21x1; 5,3,1,5,3,1; rest 2-3m (build from 5-->3--->1. Second wave heavier than the first. Use a spotter and don't approach a 1RM on the 1's) 80, 100, 110 // 90, 110, 130 

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3:00 AMRAP:

8 Wall Ball (20#)

6 TTB

12 cal Row

6 BBJO (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. " - felt good! did around 6 rounds. 300w AAB and around 1200 Cal Row

Friday

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; 10-15 perfect singles @~80% effort; rest as needed (take your time, focus on hitting crisp reps. If you miss more than 3 reps shut it down)

C. Front Squat; 6 reps every 3:00 for 12:00-18:00 (moderate challenge - note RPE each set)

D1. 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)

D2. Split Stance BB Landmine Press; 10-12 x2-3, rest as needed (mod-smooth)

D3. Band Resisted GHR; AMRAP (-1) w/ mod tension x2-3, rest as needed

D4. Chest Supported BB Row; 10-12 x2-3, rest as needed (chalenging)