Friday March 20, 2020
Title: Freitag
Status: completed
Warmup: Warm-Up:
1. :60 Banded Ankle Distraction/Side
2. 3x10 Eccentric Ankle Dorsiflexion
3. 3x6-8 Ring Thoracic Rotations/Side
+
800-1600m Run
+
10-15ft PVC overhead duck walks, 5 empty barbell 1&1/4th OHS x2-3 times through
+
5 Min BB Yoga
A) Training : A. PS. HPS; build ot a heavy complex for the day
B. Snatch Pull 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)
+
Every 2:00 for 12:00, 16:00, or 20:00
1st- 2-3 FS @31x1 tempo (~75% effort. Loading shouldn't feel challenging. Goal is to control it down, pause, the explode up. This is a coordinative effort)
2nd- 3-6 K.HSPU w/ 20kg plate as deficit
+
5:00 @~70% effort
12 cal Skierg
12 cal C2 Bike
+
10 Minute AMRAP:
9 OHS (95#)
9 UB CTB Pullups
18 cal Row
+
C. Ring Row Iso Hold; AMRAP, rest to recovery x2-4 sets (take as deep diapgramatic breaths as you can during this. Slightly under 45 degrees here)
A. only 90kg - felt sluggish
B. these were easy at 100kg
+
3 FS at 90kg
6 HSPU - also easy as kipping
+
5 Rounds + 5C2B til time was over - hard on bicep, forearms and legs to the same degree.
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Saturday March 21, 2020
Title: Samstag
Status: completed
Warmup: Weakness-Warm-Up:
Choose one:
2k Ski
2k Row
100 Cal Echo Bike
100 Bar Facing Burpees
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 a partner workout with my buddy + breathing work/every else!
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Sunday March 22, 2020
REST DAY
Status: completed
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Monday March 23, 2020
Status: completed
Warmup: Warm-Up:
1x :30-:60 banded ankle distraction/Seite
+
EMOM9:
1) 15 Cal Row
2) 10 Push-Up Shoulder Taps
3) 8-12 Sandbag Squats
+
BB Yoga (Front Rack + Cossacks)
A) Training: AM
A. Clean; build to a 125-135kg single (no ego lifting. If the low end of the range is tough today cut it there), then hit 1.1.1 x2-3 @110-115kg, resting as needed b/w sets (note quality on back off sets)
B. Back Squat; build to a 155-167.5kg triple (Not too concerned about top end #'s - cut it if you start to grind) then drop down to 130kg and hit AMRAP(-2) w/ smooth reps x2 sets, rest as needed b/w all sets
C. WPU; 3-5 reps (bar touches below collar bones) @16-18kg, rest to recovery x2-3 sets
+
10:00-15:00 ATW:
10 cal Row
15 cal C2 Bike
10 cal Skierg
10 Alt Step Ups (24")
*Fcus on breathing, efficiency, 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. If you have any sensation of getting 'pumped' or 'burning' in the muscles rest for 30-60 seconds, then continue at a lower output
Clean: 135 - felt strong!
Back Squat 170 (GF had change plates) + 15 Reps + 12 Reps @ 130kg
WPU again 20kg (no change Plates) x 4,4,4 Reps
+
ATW was awesome! Nice Breather!
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Monday March 23, 2020
Title: PM
Status: completed
A) Conditioning : PM
Gymnastic Pulling Warmup -https://www.youtube.com/watch?v=q7ezyyJObxw&list=PLVR7OsPPPm0oEaIo8l-AoMeF8ZUF7KBCr&index=8"
+
6:00 AMRAP @~80-85% effort
12 Wall Ball (20#)
6 RMU
12 Wall Ball (20#)
6 UB TTB x3
12 cal Row
(Rest 4-6 Minutes)
x3 sets
*pick up the second set where the first left off
RMU in "first round" always ub, second round not so much. Otherwise felt good, but I am just too heavy! Not happy with how I am able to manage my BW. I think it's beeing stressed to a degree, just beeing hungry all the time and also might this "delivery limiation" contribute to being more hungry since the body is not able to metabolize fats as efficiently?
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Tuesday March 24, 2020
Status: completed
Warmup: Warm-Up: (AM)
5 Min Barefoot Jump Rope
1 Min Ankle Floss/Side (Mobilization)
20 Toe Kneeling to Squat
1-2 Min Goblet Squat Hold
A) Training: AM
EST Prep:
1. Diaphragm Smash -
2. Positional Breathing on Row; 10 deep diaphragmatic breaths sitting on the rower upright w/ your hands on the handles x2 sets
+
(Running time on 30 minute clock)
As many rounds of.....
20 Second Row @1:34-1:36/500m (get upto speed as fast as possible, then cruise at that pace until :20 hits)
Rest 1 Minute b/w sets
*Terminate workout once you can no longer hit the rx'ed wattage, you compensate biomechanically, HR doesn't get back to baselien during rest, or respiration cannot get back to baseline during rest. For remaining time C2 Bike at a LOW intensity. Do not be 'tough' here. See email for notes of feedback
Follow the session up w/ the following:
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.
)
Finished the whole WOD, pace was around 1:34, took around 3s to increase to that pace
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Tuesday March 24, 2020
Title: PM
Status: completed
Warmup: Warm-Up: 2k Ski
A) Gymnastics : PM (Optional)
A. Handstand Bodyline/ balance drill; 2-4 alt reps x2-3 sets, rest as needed (https://youtu.be/2t7hlHlT-n4)
B. Pike HS Lift and Shift; accumulate 20 total reps (10/side - https://youtu.be/stT7wcUTKxQ)
C. Negative Press to HS tap drill - feel it out and report back (https://youtu.be/pp7o2byheu0)
D. Tuck L-Sit; AMRAP (-2 to 3 sec) x2-3 sets resting to complete recovery b/w
E. 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
All drills done. Tuck/L-Work needs lots of improvement!
B) Alex Extra-Work: 15 SA Press 15kg/Arm
10 SA Press 22kg/Arm
Max. SA Press 30kg/Arm
Added those presses, 1x7/Arm at 30lbs
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Wednesday March 25, 2020
Status: completed
Warmup:
Future:
EMOM9-12:
1) :45 Run
2) 8-10 GHD Y's @ 2,5/Hand
3)
+
5 Min BB Yoga
------------------------------------
Home Warm-Up:
75 BFB
+
Iron Scap Rows 3x 20
Iron Scap Pull-Downs 3x 10-12
Iron Scap Reverse Snow-Angel 3x8-12
+
BB Yoga
A) Training: A. PS; 1:00 to accumulate very high quality singles @___kg (do not sacrafice quality for # of reps. This should feel more like a cluster set than lifting under metcon fatigue), rest ~3:00 x3 sets
B. Modified Snatch Deadlift (grip between conventional and snatch position); 3-4 x3-5, rest 2-3 minutes (note RPE each set. 162.5-165kg across)
*Pick one: Ca or Cb
Ca. CGBP @21x1; 3 reps x3-5 sets; rest 2-3m (117.5-120kg. across. Note RPE each set)
Cb. Wtd Bar Dip @21x1 (full depression at top); 6-8 x2-3, rest as needed (moderate challenge)
D. 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&)
+
1:00 AMRAP:
7 DB FS (50/arm)
6 K.HSPU
10 cal Skierg
6 Burpee Alt Step ups (24"" - 1 burpee + 2 alt steps ups = 1 rep)
12 cal AB
(Rest 1:00)
x12-16 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: 6, 6, 5 reps - felt super strong!
Snatch DL: 165 for 4,4,3 these felt heavy today
No Bench or straight bars so did clapping PU
16 rounds of that amrap, was a goody!
+
PM Conditioning also felt good! Pace for that 1k/2k was around 1250Cal (1:45-46) and then maintained or was a little faster.
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Wednesday March 25, 2020
Title: PM
Status: completed
A) Conditioning : 8:00 Clock (all work at ~75-80% effort)
1k Skierg
Then AMRAP in remaining time of...
15 cal C2 Bike
15 cal Row
(Rest 6-8 Minutes)
+
8:00 Clock (all work at ~75-80% effort)
1k Row
Then AMRAP in remaining time of...
15 cal C2 Bike
15 cal Skierg
(Rest 6-8 Minutes)
+
8:00 Clock (all work at ~75-80% effort)
2k C2 Bike
Then AMRAP in remaining time of...
15 cal Row
15 cal Skierg
(Rest 6-8 Minutes)
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Thursday March 26, 2020
REST DAY
Status: completed
-----
Friday March 27, 2020
Status: completed
Warmup: Warm-Up:
Banded Ankle Distraction x :30/Seite
+
3 RNFT:
3 Inchworm PU
6 Squat Press Outs @5kg
8 Curl Ups
10 Bird Dogs
12 Groiners
+
5 Min unbroken BB Yoga (Front Rack Focus)
A) Training: A. Clean Pull; 1.1 x2-3, rest ~2 minutes (mod-heavy. Think of these as a primer for Pt 'B')
B. Clean; 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)
+
2-3 Sets:
10-14 Banded Landmine Press/ arm (thin red band + bar load. Mod effort)
1:00 Isometric Split Squat Hold/ side (mod load - https://www.youtube.com/watch?v=w1JQ-G-nU7c)
AMRAP(-2) Chest Supported BB Row @67.5kg
8-12 sec Single Leg Sorenson Hold (how difficult is this for you ?)
*Rest as needed b/w movements to ensure quality is high
+
Inclined C2 Row (front end of rower on 45# plates):
20:00 AMRAP:
200m Row @~75% effort
Rest 30 seconds b/w sets
*Note total meters accumulated here
Clean Pull 130, 140, 150 - felt good!
Cleans at 120kg - 3 Sets
2 Sets of the following
Landmine Press Womens Bar + 15kg + 2 Bands
Splti Squat Hold at 15kg was totally horrible!
Then BB Row (no bench) @ 67,5kg around 11/10 Reps I think. Focus on form and tempo.
+ SL RDL - could we work on these for a while? (same weight)
Row in PM with Mom <3
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