Start Date: 2020-02-28
End Date: 2020-03-05
Friday February 28, 2020
Status: completed
Warmup: Warm-Up:
Banded Ankle Distraction x :30/Seite
+
3 RNFT:
6 Squat Press Outs @5kg
8 Curl Ups
10 Bird Dogs
12 Groiners
+
5 Min unbroken BB Yoga (Front Rack Focus)
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)
A) 100kg - HC still the hardest part - always feel weak on mondays and fridays
B) 5 Sets at 140kg - RPE around 8-9 - maintained form, got a little slower
C1) Only had 2x30/Hand today. Don't quite get that "back foot" thing. Did a slow eccentric to make it work for 12 reps
C2) 22,5kg - tried to be really explosive here.
C3) Oh gosh :D
C4) 65kg with rigid form.
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Saturday February 29, 2020
Status: completed
Warmup: Weakness-Warm-Up:
Choose one:
2k Ski
2k Row
100 Cal Echo Bike
100 Bar Facing Burpees
A) AM: Throwdown/WOD
Did a WOD with my friends:
3RFT:
20m HSW
10 PC 135
2RFT:
40 Cal Echo Bike
10 RMU
1RFT:
80 WBS
400m Run
B) PM: PM (Optional)
A. Split Jerk; 1-2 reps done as clusters every 90 seconds x6 sets (100,110,115, 120, 115, 110kg - give yourself a letter grade from A-F on each. A would be great execution, F would be very poor execution)
+
EMOM for 20-30 Minutes
1st - 5-7 Goblet Squat (16kg) @3030 tempo
2nd - 12 cal Skierg @~50% effort
3rd - 30 sec AB @225-300 watts
4th - 5-7 Neutral Grip Pushup on DB @3030 tempo
5th- 8-12 UB TTB (smooth fluid reps)
+
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)"
Only did the split jerks. 2 Reps at all weights - I think I might stick to Push-jerks in the long run.
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Sunday March 1, 2020
REST DAY
Status: completed
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Monday March 2, 2020
Title: Montag
Status: completed
Warmup: 1. :60 Banded Ankle Distraction/Side
2. :60 Posterior Hip Capsule Stretch/Side
+
3x
10 SA Upright Rows/Arm
10 Thoracic Rotations
5 Straight Leg Box Jumps
+
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 (92.5 to 94kg aiming to take as many sets at the top end of the range - these should be challenging, but keeping form on point and leaving room for growth in future weeks)
C1. FS @117.5 /122.5/ 127.5 /122.5 /117.5kg, rest 90-120 sec (push for an ~8.5 RPE each set)
C2. Ring WPU; 6-8 x5, rest 90-120 seconds (9kg. 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
+
Every 120 seconds x repeat upto 5 sets
125-150m Row at 'controlled sprint'
*Dont tap your highest gear here. Keeps these reasonably controlled and don't let mechanics drift too far away from your pulling mechanics at 2k speed.
+
Row - as long as "comfortable" @1:29/500m (can flux b/w 1:28-1:30 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 - done - felt good
B) 92,5kg x3 Sets - also not that fresh today
C1) 8/6/5/4/X - these got worse and worse due to front rack issues and dizzyness - combining those with the pull Ups is not good idea for me
C2) 6 Reps @10kg RPE9
D) Forgot that today - regretted during row later
+
Row Sprints @ 1:20 Pace x5
+
1:15-1:10-1:10 at 1:29 Pace - around 400m or a little above. Breathing was the issue today. (should have done the powerlung)
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Tuesday March 3, 2020
Title: Dienstag
Status: completed
Warmup: Warm-Up:
EMOM20:
1) C2 Bike/AAB
2) Ski Erg
3) :45 Squat Hold
4) 10 Scapular Pull-Ups + 10 Scapular Push-Ups on Elbows
A) Training: *AM
5:00 AMRAP @~85% effort
25ft DB FRWL out (50/arm)
16 cal Row
25ft DB FRWL back (50/arm)
10 S.HSPU
10 Toes to Bar
10 Burpee to 6" touch
(Rest ~5-7 Minutes)
x4 sets
*Pick up each set where the previous left off
+
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)
Had to do a qualifier (spontaneous) today.
20 Min AMRAP of 15 Cal Row, 10 Burpee over Erg, 5 Deads at 245. Breathing felt shallow on burpees today. Did some TTB and HSPU in PM. Next qualifiers will be done instead of the throwdown so we can train accordingly.
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Wednesday March 4, 2020
Title: Mittwoch
Status: completed
Warmup: Warm-Up:
5-10 Min AAB
+
3 RNFT:
10 Breaths in PVC Lat-Stretch
:30 Banded Ankle Distraction
8 Lateral Box Step Ups/Side
+
5 Min BB Yoga
A) Training: A. Clean & Jerk; build to a 122.5-132.5kg single (no ego lifting. If the low end of the range is tough today cut it there), then hit 1.1.1 x2-3 @112.5kg, resting as needed b/w sets (note quality on back off sets)
B. Reverse Band Deadlift; 2-3 x3-4 sets, rest as needed (>120kg + same bands as last time. 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 @110-115kg 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 the vest if it's available today)
C3. Lying Leg Curl Machine @21x1; 10-4 x2-4, rest as needed (Slight inc over 67.5kg)
+
16 cal AB @~250-275 watts
Rest ~20 seconds (in transition)
250m Skierg @2:00/500m
Rest 90 seconds
x repeat until you hit an ~8.5 RPE set of skierg. Ski gets 5 sec/500m faster each set but AB speed stays the same
+
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
A) Up to 132,5kg - Jerk pretty quickly because I am so uncomfortable in the FR Position
B) Skipped today due to yesterdays DL
C1) 45s at 115kg - one set with 120kg - hope this will help me in the long run!
C2) 12-11-10 with 12,5kg DB on my back - had a partner
C3) 14-13-13 Reps at 67,5kg
+
Finished the round of 1:25 on the Ski - this was more a strength than a breahting issue.
+
that oxigenating bike does not feel easier than tbh. feel it more in my triceps
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Thursday March 5, 2020
REST DAY
Status: pending
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