Friday March 13, 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 (102.5kg goal - note quality on A-F scale each set)
A. PC. Clean. HC. 1.1.1 every 2:00 for 10:00 (102.5kg goal - note quality on A-F scale each set)
B. BB Alternating Lunge in place; 20 alt reps x2-3, rest as needed (moderate challenge)
C1. Split Stance BB Landmine Press; 10-12 x2-3, rest as needed (25kg goal load)
C2. Band Resisted GHR; AMRAP (-1) w/ mod-tension (note what you use) x2-3, rest as needed
C3. Chest Supported BB Row; 10-12 x2-3, rest as needed (>65kg)
+
1:00 AB @175-200 watts
Rest 30-60 sec
1:00 AB @175-200 watts
Rest 30-60 sec
1:00 AB @200-225 watts
Rest 30-60 sec
1:00 AB @200-225 watts
Rest 30-60 sec
1:00 AB @225-250 watts
Rest 30-60 sec
1:00 AB @225-250 watts
Rest 30-60 sec
1:00 AB @250-275 watts
Rest 30-60 sec
1:00 AB @250-275 watts
Rest 30-60 sec
1:00 AB @275-300 watts
Rest 30-60 sec
1:00 AB @275-300 watts
Rest 30-60 sec
1:00 AB @300-325 watts
Rest 30-60 sec
1:00 AB @300-325 watts
Rest 30-60 sec
1:00 AB @325-350 watts
Rest 30-60 sec
1:00 AB @325-350 watts
Rest 30-60 sec
1:00 AV @350-375 watts
Rest 30-60 sec
1:00 AV @350-375 watts
A: very smooth reps - felt good!+
B: 2x20 with 110kg - was sore as fuck after this
C1. Tested the SA Press: 5 Reps at 30kg/Arm - this number should be little higher regarding Active Life!
C2. Did Nordic Curls
C3: Upright Row 5x30kg/Arm - good that its the same as press but should also be the same as bodyweight pull-ups which is not the case.
AAB felt good.
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Saturday March 14, 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
27-21-15-9 Double DB Thruster 50lbs + C2B - had a super thick bar so forearms were the biggest issue but overall happy!
B) PM: A. Jerk (any style); 1-2 reps done as clusters every 90 seconds x6 sets (102.5, 112.5, 117.5, 122.5, 117.5, 112.5kg - give yourself a letter grade from A-F on each. A would be great execution, F would be very poor execution)
+
Every 2:30 for 10:00-20:00
5 Neutral Grip Pushup on DB @2020 tempo
6 UB Toes to Bar
7 Airsquat @3030 tempo
8 cal AB @~75% effort
+
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)"
Skipped the Jerks. That every 2:30 was way harder than expected!
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Sunday March 15, 2020
REST DAY
Status: completed
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Monday March 16, 2020
Title: Montag
Status: completed
Warmup: :60 Banded Ankle Distraction/Side
:60 Posterior Hip Capsule Stretch/Side
+
3x
10 SA Upright Rows/Arm
10 Thoracic Rotations/Side
10 Lateral Box Steps
5 tall Box Jumps
+
5 Min unbroken BB Yoga
—> Sotts Press —> FR Opener —> Cossacks, etc.
A) Training: AM
A. Snatch; quickly build to moderate-heavy single for the day; rest as needed (I don't care about load - keep these on point qualitativley and shut it down if movement falters. We'll don't push load to improve, we push it because improvements have been made. These will trend upward over time if we can get movement consistent)
B. Squat Snatch; 10 singles @80% of "A" for QUALITY; rest as needed (note total time)
C1. FS; 2-6 reps @120 /125/ 130 /125 /120kg, rest 90-120 sec (push for an ~8.5 RPE each set)
C2. Ring WPU (at end of pull your fists should be in line with your upper chest. Pause for 1 sec there); 5-6 x4-5, rest 90-120 seconds (See if you can add a little load this week)
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
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.
+
*Put rower on slight incline here w/ front ends on 25# bumper plate
2-4 Sets:
500m Row @1:36-1:40/
1:00 seated upright on rower focusing on breathing mechancs (feet on the groud, not in the straps)
300m Row @1:36-1:40
1:00 seated upright on rower focusing on breathing mechancs (feet on the groud, not in the straps)
200m Row @1:36-1:40
2:00 Rest (standing, can walk around the gym or stay put in one place. Use this time to get back to 'baseline' and mentally prepped for the next set)
*Note avg pace and RPE for each individual set of 5/3/200m
+
10-20 Min easy aerobic cooldown followed by diaphragmatic breath work and movement/ mobility as needed
Snatch 105kg - butt rises a little on lift off. Not happy with that. Still, felt not too heavy!
10 Reps in 3:00 - didn’t drop the bar tho and definitely could have pushed faster.
FS: 6-4-3-4-6
Didn’t couple with pull ups today. Way better for front rack.
Also did tuck Hang cause my bicep was so sore.
5x150m row at 1:23-25
Then the avg. was around 1:36-1:38 - the hardest parts were the glutes sitting on that rower during the break! x 4 Sets
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Tuesday March 17, 2020
Title: Dienstag
Status: completed
Warmup: Warm-Up:
EMOM20:
1) C2 Bike/AAB
2) Ski Erg
3) :45 Active Squat Hold
4) 10 Scapular Pull-Ups + 10 Scapular Push-Ups
A) Training: AM
5:00 AMRAP @~85% effort
10m DB FRWL out and back (40/arm)
16 cal Row
10 DB Push Press (40/arm)
14 BJO (24")
12 Toes to Bar
(Rest 5 Minutes)
x3-4 sets
*Pick up each set where the previous left off
+
EMOM unti failure:
1st - 10 Burpee to 6" touch
2nd - 3 UB S.HSPU
*Rest in remaining time on each. S.HSPU reps go up by 1 each time
+
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)
Only did 3 Sets - was still tired from that lunges on friday and also sore.
+
HSPU WOD: did 3 HSPU in round of 9 - that was a good burner!
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Wednesday March 18, 2020
Title: Mittwoch
Status: completed
Warmup: Warm-Up:
Banded Ankle Distraction
+
75 Cal AAB
+
3 RNFT:
15s Rear Delt + 15s Tricep Stretch/Side
10m Bottoms Up Carry/Arm
5 Broad JUmps
+
5 Min BB Yoga (FR Opener!)
A) Training: A. PC & Jerk; 8:00 clock - accumulate as many high quality (B or better on an A-F scale) singles as possible at 100kg
B. Deadlift; 1.1.1 x3 sets, rest ~20 sec/ 2-3 Min (reset b/w reps and make sure each one is of high quality. Challenging effort here, but these shouldn't fry you)
+
250m Skierg @~2:00/500m
Rest ~20 seconds (in transition)
14 cal AB @225 watts
Rest 90 seconds
x repeat until you hit an ~8.5 RPE set of AB. Ab gets 25 watts faster each set but Ski speed stays the same
+
2-3 Sets for Quality:
40m Dual KB Front Rack Carry (20-24kg/arm)
10-15 UB Ring Pushup (pause for 1 sec in bottom w/ tension, then create maximal protraction at top while turning rings out slightly. 12.5kg DB)
10-14 Lying Leg Curl @21x1 (70kg across)
*Rest as needed b/w movements to ensure quality is high
+
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: Did this with a friend and we shared a BB - this took longer than expected to be honest. Did 55 C&J with dropping mats and could have easily gotten more reps.
B: Don't have that many weights at home so 170kg + a black band for extra resistance. Felt good.
+
Stopped at 1:30 on the C2 Bike - tired legs.
+
2 Sets of SB Carry, Deficit Push-ups and Box Hamstring Curls
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Thursday March 19, 2020
REST DAY
Status: completed
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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.
3 Sets of Iso Hold - was definitely "empty" after two sets.
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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)
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