Start Date: 2020-02-15
End Date: 2020-02-29
Saturday February 15, 2020
Status: completed
A) PM Optional: PM (Optional)
*30 sec rest b/w stations.
:30 AB @~75% effort
:30 Skierg @~50% effort
10 Airsquat @3030 tempo
:30 Continous pushup (if you cannot move steadily doing pushups for 30 sec then pause for 1 sec at the top/ bottom to space the reps out evenly)
x6-8 sets
+
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!
Good one. Regarding my lower body: this is definitely a bony issue in my ankle. I feel a pinch in the front when I push into deeper ROM.
-----
Sunday February 16, 2020
REST DAY
Status: completed
-----
Monday February 17, 2020
Title: Montag
Status: completed
Warmup: 1. :60 Banded Ankle Distraction/Side
2. :60 Posterior Hip Capsule Stretch/Side
+
EMOM9:
1. Row 15 Cals
2. Quadruped Thoracic Rotations (Fokus rechts) - 8-10/Seite
3. Seated Box Jumps/Broad Jumps - 3-5 Reps As high as possible
+
5 Min unbroken BB Yoga
—> Sotts Press —> FR Opener —> Cossacks, etc.
A) Training: AM
A. Snatch Pull; 1.1 x2-3, rest ~2 minutes (110-112.5kg. Think of these as a primer for Pt 'B')
B. Snatch; 1.1.1.1 x3-4, rest 20s/ ~2 minutes (Lets try and takew it >90kg - these should be challenging, but keeping form on point and leaving room for growth in future weeks)
C1. FS; 2-5 reps @115 /120/ 125 /120 /115kg, rest 90-120 sec (push for an ~8.5 RPE each set)
C2. Ring WPU; 6-8 x5, rest 90-120 seconds (7.5kg. Chest touch rings at the top. Start in a semi-prone position and let the rings rotate naturally as you pull - note RPE and reps every set)
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
PM *Adding a little variability here - similar stimulus as last time, but different workout format. Don't compare your row #'s to last time. Different workout, not an apples to apples comparison. I don't really care as much about the absolute metric as the effort/ sensation
Rowing Tech Prep: https://www.youtube.com/watch?v=-H4VljlREAo&list=PLVR7OsPPPm0oEaIo8l-AoMeF8ZUF7KBCr&index=7
+
20 cal C2 Bike @~85-90% effort
Rest 2 minutes
x4 sets
+
Row - as long as "comfortable" @1:32/500m (can flux b/w 1:31-1:33 but try to keep it pretty tight here)
Rest 2min in quadruped position focusing on breathing mechancs
Rest to recovery
x2-3 repeats
*I want you hitting your respiratory threshold on each of these repeats, sitting there until you start to feel either local fatigue or HR/breathing are reaching the limit of control and then resting until you're ready to repeat the same effort again
+
10-20 Min easy aerobic cooldown followed by diaphragmatic breath work and movement/ mobility as needed
A)112,5 felt good - just a great primer for snatching. B) 92,5x 4 Sets. Felt okay, not perfect C1) 5/5/5/4/4 - my front rack mobility got worse and worse after each set - think due to the pull-ups. C2) 6@9 in all Sets. Last set more a 10. C2: 2300-2500 Cal Pace per set on the C2 Bike. Legs are burning. Echo bike coming soon. Row: 1:17 @ 1:31 Pace (burning in quads came first, guess that’s a win!) 1:17 @ 1:31 (easier to go faster than slower) Fatigue in quads set in first again. Could have rowed longer for sure. In rest, glutes and bicep starts burning. Then a last set of 1:16 at 1:31
-----
Tuesday February 18, 2020
Title: Dienstag
Status: completed
Warmup: Long Cardio
10 Mins:
1. C2 / AAB
2. Ski
+
:60 Banded Ankle Distraction/Side
+
5 Min Squat Hold*
EMOM: 10 Scapular Pull-Ups
A) Training: *The work pieces today should be hard efforts, but don't end them on the floor. Goal is to maximize score across the 3 workouts. Id rather you start slow and build into them than get crushed. We still want to keep quality on point for everything as we build HSPU volume over the weeks
For Time:
12 DB Thruster (50/arm)
16 cal Row
18 S.HSPU
20 Toes to Bar
20 Burpee to 6" touch
(Rest 5-10 Minutes)
+
For Time:
20 DB FS (50/arm)
16 cal Row
18 S.HSPU
20 Toes to Bar
20 Burpee to 6" touch
(Rest 5-10 Minutes)
+
For Time:
25ft DB FRWL out and back (50/arm)
16 cal Row
18 S.HSPU
20 Toes to Bar
20 Burpee to 6" touch
+
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)
Everything UB except of HSPU. Around 3-5 Sets per round. Happy with short breaks. Burpees were horrible after hspu and TTB. Row was around 1500 Cals. Everything else done
-----
Wednesday February 19, 2020
Title: Mittwoch
Status: completed
A) Training: A. Clean & Jerk; build to a 120-130kg single (no ego lifting. If the low end of the range is tough today cut it there), then hit 1.1.1 x2-3 @110kg, resting as needed b/w sets (note quality on back off sets)
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)
C1. Front Rack Hold; :40-:60 @moderate load x3 sets, rest as needd
C2. 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. Add a light vest here)
C3. Lying Leg Curl Machine @21x1; 10-4 x2-4, rest as needed (Slight inc over 65kg)
+
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
*For both movements rest in the remaining time
*Lets see this one more time to see how it trends before making any adjustments
+
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
130kg - better than last time! Back of Sets were fine. Today I was not happy with my early arm bend. B) 120kg + Black Bands. 3x4 Reps. Felt good! C1) 110kg C2) Vest is ordered now. Last time without. C3) 67,5, also felt good! + Finished Ski at 1:30 and the bike at 625 I think it was. Felt better this time.
-----
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. 35kg cause it was a thinner band. Felt good (10 to 8 Reps) BMU: 11 Reps - Muscle Ups are my nemesis 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.
-----
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
-----
Sunday February 23, 2020
REST DAY
Status: pending
-----
This workout log was generated by TrueCoach, the most efficient tool for trainers to deliver workouts and train their clients online. Check us out at truecoach.co
Keine Kommentare:
Kommentar veröffentlichen