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
+
800m 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. 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)
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:
BMU - 3.3.3.3.3 w/ as short rest b/w as needed to stay UB
Rest 90-120 sec
15-20 UB Thruster (load so it's challenging, but you can move continually w/o having to rest at the top)
Rest 90-120 sec
20 Bar Facing Burpee at a fast clip, but you can still keep composure/ reps clean
Rest 90-120 sec
25 cal AB @~85% effort
Rest 90-120 sec,then.....
3 RFT:
12 UB CTB Pullup
20 UB Wall Ball (20#)
110kg on FS - felt good today! RPE around 8 - so weird that my mobility even in ankles fluctuates so much from day to day
DB Row x8 Reps - Great recruitment of lats - 3 Sets
+
BMU were shitty today
Thruster: 17 Reps at 60kg
BFB Smooth
AAB in around 30s
+
3RFT in 3Mins flat.
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Saturday March 7, 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)
Qualifier felt great. TTB are improving big time. Still wondering how I can snatch almost every weight in workouts, but not that stable in lifting. Need more real warm-up I guess.
-----
Monday March 9, 2020
Status: completed
Warmup: Warm-Up:
3x 10 Eccentric Box Pistols with Flossband/Leg
1x Sandbag Carry out and back
2x Sandbag Carry out and back
3x Sandbag Carry out and back
+
BB Yoga (Focus on Front Rack + Cossacks)
A) Training: AM
A. PC. HC; build to a heavy complex for the day (105 to 117.5kg - no ego lifting - if the bottom end of the range feels tough then cut it there)
B. Clean from blocks (~4" off floor); 1.1 x2-4; rest as needed (125-127.5kg across - end the set if power visibly drops off)
C. Back Squat; build to a 155-165kg triple (Not too concerned about top end #'s - cut it if you start to grind) then drop down to 137.5kg and hit AMRAP(-2) w/ smooth reps x2 sets (goal is >17 reps), rest as needed b/w all sets
C. WPU; 3-5 reps (bar touches below collar bones) @14-15kg, rest to recovery x2-3 sets
+
5 Rounds For Time:
4 S.HSPU w/20kg plate as deficit
500m C2 Bike
PM
Gymnastic Pulling Warmup -https://www.youtube.com/watch?v=q7ezyyJObxw&list=PLVR7OsPPPm0oEaIo8l-AoMeF8ZUF7KBCr&index=8"
+
8:00/6:00/400 AMRAP @~80-85% effort
8 DB Front Squat (50#/arm)
8 BMU
12 Wall Ball (20#)
12 TTB
15 cal AB
(Rest 6:00/4:00 after sets 1/2)
x3 total sets
*pick up the second set where the first left off
Complex: 117
3 Sets of Block cleans. Front rack and ankles were shitty today! :-(
BS: 165kg + 13/11 Reps
3x5 Pull Ups 15kg, felt good!
Bike HSPU 6:30, hSPU kinda easy
+
8+6 min: 4 Rounds and 8 BMU
4 Min: 1 Round and 5 bmu. These felt amazing today! So much better than on Friday. 10 times! Think the warm up helped but still my performance fluctuates too much..
-----
Tuesday March 10, 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
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 2:00 for upto 10:00
12 cal AB @ smooth cruise pae
9 tng PS (75# - working on cycling / mechanics)
+
250m Row
Rest 60 seconds
x8 sets
*Treat this as a test - take time for each individual set and also note the time for all sets added up. Goal is the lowest total time.
*This should be difficult, but you shouldn't be crushed by this
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)
2:00 Rows respective at 2:10-2:00-1:45
+
5 Sets around 330 watts on AAB - harder than I thought
+
Rows around 1:30 each time. slowest 1:31 and fastest 1:28 pace
PM:
man this was straight humbling. Did a super light banded L-Sit which worked really well. Also those Pike Pulses hit just the right spots. Good to work on these points of performance!
-----
Wednesday March 11, 2020
Status: completed
Warmup: Warm-Up:
1k Run
+
2-3x
8-10 GHD Y's @ 2,5/Hand
10 Suitcase DL/Side
:30 GHD Thoracic Stretch
+
5 Min BB Yoga
A) Training: A. PS; build to a 95-102.5kg single for the day, then hit 1.1.1 x2-3 @85-90kg, 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 (~116-117.5kg across. Note RPE each set)
+
3:00 AMRAP:
5 K.HSPU
12 Alt Step ups (24")
10 cal Skierg
10 Airsquat
8 Burpee
12 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.
A) PS: up to 102,5 - yeah!
B) + Snatch DL at 160kg - RPE around 7-8 but tried to maintain the right recruitment of lats and post. chain - also we got an awesome belt squat machine here! <3
C: 117,5kg for 4x3 RPE at 8,5-9 - felt good! although I am not happy with my scapular movement on this. Feels uncomfortable. Would love to work on dips instead.
+
5 Rounds flat. Love these WODs because they don't kill you although you go fast.
-----
Thursday March 12, 2020
REST DAY
Status: completed
-----
Friday March 13, 2020
Status: pending
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:
-----
Saturday March 14, 2020
Status: pending
Warmup: Weakness-Warm-Up:
Choose one:
2k Ski
2k Row
100 Cal Echo Bike
100 Bar Facing Burpees
A) AM: Throwdown/WOD
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)"
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Sunday March 15, 2020
REST DAY
Status: pending
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