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
Landmine Press Womens Bar + 15kg + 2 Bands
Splti Squat Hold at 15kg was totally horrible!
Then BB Row (no bench)
+ SL RDL - could we work on these for a while?
Row in PM with Mom <3 (sent you this via mail)
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Saturday March 28, 2020
Status: completed
Warmup: External Oblique Opener 3x 15 Breaths
+
Weakness-Warm-Up:
Choose one:
2k Ski
2k Row
100 Cal Echo Bike
75 Bar Facing Burpees
4k C2 Bike
A) AM: Throwdown/WOD
Did a workout with my buddy from Comptrain - was fun!
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 29, 2020
REST DAY
Status: completed
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Monday March 30, 2020
Title: Montag
Status: completed
Warmup: 10mins Continuous Movement – Not For Speed but instead For Quality:
50 Single Unders
8-10 Kneeling Banded Hip Extensions (EXTEND HIPS FAST)
5 Dumbbell Single Leg RDL (30X0)/leg
20sec Bent Hollow Hold
A) Training: A. Snatch; quickly build to 97.5-107.5kg single; rest as needed (no ego lifting - if the low end of this is tough, then shut it down there - We 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 @87.5kg for QUALOTY; rest as needed (note total time - don't rush these)
C. FS; 2-6 reps @120 /125/ 130 /125 /120kg, rest ~3:00 (push for an ~8.5 RPE each set - goal is to beat one or more of the following: 125x4, 130x3, 125x4)
D. 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 as needed (See if you can add a little load this week)
E. 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
Snatch: 107,5kg hell yeah!
10 Singles without dropping, so took my time here.. around every 25 seconds I would say.
FS: 6/5/4/5/6 - these also felt pretty good!
RPU: +10kg weight - 6 Reps each time
+
Powerlung
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Monday March 30, 2020
Title: PM
Status: completed
A) Row: 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 @1:35-1:37/500m
1:00 seated upright on rower focusing on breathing mechancs (feet on the groud, not in the straps)
300m Row @1:35-1:37/500m
1:00 seated upright on rower focusing on breathing mechancs (feet on the groud, not in the straps)
200m Row @1:35-1:37/500m
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
Row Sprint around 1:20-22 Pace
+
3 Sets at 1:35, then suddenly pretty tired.
RPE on 500 was around 8-9
RPE on 300 around 8
RPE around 200 around 8
RPE sitting between 300 and 200 more a 9,5 - burning like crazy..
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Tuesday March 31, 2020
Title: Dienstag AM
Status: completed
Warmup: 4 Sets:
6-8/arm – Half Kneeling Bottom Up KB Press @ 2010 tempo
rest 30sec
10m Lateral Band Walks/side
rest 30sec
12 Scapular Push Ups on Elbows
rest 60sec
A) Training: 4:00 AMRAP @~85% effort
10 DB Devil Press (40/arm)
12 BJO (24")
12 CTB Pullups
(Rest 4:00)
x2 sets
*Pick up each set where the previous left off
+
4:00 AMRAP @~85% effort
16 cal Row
14 Wall Ball (20#)
12 Toes to Bar
(Rest 4:00)
x2 sets
*Pick up each set where the previous left off
+
EMOM unti failure:
1st - 10 Burpee to 6" touch
2nd - 6 UB S.HSPU (once you cannot complete 6 UB the workout ends - note how many complete rds you get)
+
10-20 Min easy aerobic cooldown followed by diaphragmatic breath work and movement/ mobility as needed
1st AMRAP:
Did 8 Devils Press cuz I still only got 50s
2nd: felt good, pushed pace on the rower around 1500-1600
+
started the 10th round of burpees but didnt do any more HSPU (wanted to save my neck)
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Wednesday April 1, 2020
Title: Mittwoch
Status: completed
Warmup: 4 Rounds Continuous – Not for Time:
Assault Bike 60sec Easy (build pace each set a little)
10m Goblet Lateral Band Walks/side (band around knees)
(every 5m perform 3 Goblet Squats – 12 total squats after both directions are performed)
6 Single Arm Dumbbell Cuban Press/arm
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 110kg
B. Deadlift; AMRAP(-3) @170kg x3 sets, rest ~3 Min (Challenging effort here, but these shouldn't fry you)
+
2-3 Sets for Quality:
40m BB Front Rack Carry (mod load - note what you use)
Neutral Grip Pushup on DB @2020 tempo (full protraction at top - can add light band resistance)
10-15 Box Hamstring Curl
*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) I think it was 20 Reps - but right now it's not the best time to do high rep dropping tbh. Had to drop on mats and roll the bar off which in itself is pretty exhausting. Hang Clean would be better - or TnG Jerks.
B) 8 Reps x3 Sets - I don't know why my lower body got so weak :-(
+
BB Carry not a good option right now - Held 125kg for 45s
Around 15 Push-Ups with light Band
15 Box Hamstring Curls
+
Bike
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Wednesday April 1, 2020
Title: PM
Status: completed
A) Conditioning: 30:00 Runnng Clock:
200m Skierg @~80% effort
Rest 20-30 seconds in transition
300m C2 Bike @~80% effort
Rest 20-30 seconds in transition
*Note total Rds accumulated here
Exactly 15 rounds. Good one.
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Thursday April 2, 2020
REST DAY
Status: completed
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Friday April 3, 2020
Title: Freitag
Status: completed
Warmup: 4 Sets:
6-8/arm Contralateral Half Kneeling Single Arm Landmine Press @ 2111 tempo
rest 30sec
10m Banded Monster Walks (10m forward and 10m backward)
rest 30sec
20sec Star Side Plank/side
rest 60sec
A) Training : A. PS. HPS; build ot a heavy complex for the day (Goal is 90kg)
B. Snatch Pull from blocks (~4" off floor); 1.1 x2-4; rest as needed (112.5-115kg - 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 (92.5kg. 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/ larger deficit than 20kg
+
5:00 @~70% effort
12 cal Skierg
12 cal C2 Bike
+
*Cindy-Ish
10:00 AMRAP:
5 HRPU
10 cal Skierg
15 Wall Ball (20#)
+
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)
Snatch Complex: 90kg - felt better, still a little less "power" than usual
Snatch Pulls felt really good!
+
FS @92,5kg - felt great!
HSPU @ 20kg bumper + 20kg comp plate x6 Reps each round
+
lost count tbh - everything unbroken and def. a big shoulder/tricep burn - ski around 1200 - Push-Ups were the hardest tbh
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Saturday April 4, 2020
Title: Samstag
Status: completed
Warmup: 3 Sets:
10 Quadruped Thoracic Rotation/Side
rest 15sec
30sec Reverse Plank (oder Tabletop Hold)
rest 15sec
15m Quadruped Crawl (laaaaangsam)
rest 15sec
10 Jefferson Curls Light Weight
rest 60-90sec
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 the Throwdown WOD - not too happy with my results - maybe due to that cindy-ish workout a day before. 14:00 ish
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Sunday April 5, 2020
Title: AM
Status: completed
Warmup: 3 Sets:
10 Bird Dog/Side
rest 15sec
20sec Single Leg Ring Plank/Bein
rest 15sec
30sec Glute Bridge Static Hold
rest 15sec
5 Plank Walk Outs
rest 60-90sec
A) Deadlift:
Did my own session here :-)
An EMOM with DL and Row, some SL RDLs (which kill me)
Some Jerks + Ski and some Hang Clean Pulls - fun session!
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Monday April 6, 2020
REST DAY
Status: completed
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Tuesday April 7, 2020
Status: completed
Warmup: 5 Sets:
Row 125/100m (erhöhe die Pace in jedem Set)
6 Single Arm DB Muscle Snatch R (im Video ist ein Power Snatch verlinkt - wir machen Muscle Snatches!)
6 Single Arm DB Muscle Snatch L
6 Single Arm DB Push Press R
6 Single Arm DB Push Press L
rest walk 45sec between sets
A) Training: A. PS. Sn; 1.1 x3-4 sets, rest ~2:00 b/w sets (tng from Ps --> Sn. Moderate challenge here)
B. Drop Snatch. Snatch Balance; 3.3 every 90-120s upto 5 sets (Keep these on the lighter side working on speed under the bar and fluidity - try to get into a rhtym where it's one rep after the other and going right from the drop snatch into the snatch balance)
C. BB Reverse Lunge; 12-16 alternating reps x2-3 sets, rest ~2:30 b/w sets (moderate challenge)
+
2:00 Running Clock:
250m Skierg @~85% effort
30 DU's
max WB in the remaining time
(Rest 2:00)
x3-5 sets
+
Midline Endurance:
D1. Hollow Body Rocks; 10-15 reps x2 sets, rest upto 60 sec
D2. Arch Body Rocks; 10-15 reps x2 sets, rest upto 60 sec
D3. Accumulate 30-60 seconds of plank walking x2, rest as needed (legs tight- squeeze glutes - press into ground)
+
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
PS + Snatch: 90kg x3 Sets - little unstable in OVHD Pos.
Drop Snatch + Snatch Balance: 60kg for all sets.
Back Rack Lunges: 3 Sets of 12 at 100kg (much less than last time, still sore AF)
--> you think I should back off even more here? Since I am so sore for such a long time?
+
5 Sets, between 22-20 WB-s per Round
+
Midline needs MUCH more work! Hollow Rock was okay, tbh I have never done an Arch Rock before in my entire life, 60s of Plank Walking was really, really hard.
+
Cool-Down
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Wednesday April 8, 2020
Status: completed
A) Training : A. S. Deficit HSPU (~3-4"); Max UB w/ techincal proficiency (leave 1 in the tank), rest to full recovery x2-4 sets (# of sets is determined by drop in reps - more than 10% drop from 1 set to the next = shut it down)
B. Bent Over Towl Row; 20 reps x2 sets, rest 1 min b/w (pull towel apart as hard as you can thinking of creation as much tension as possible through the lats- https://youtu.be/adkOHZQq2BA_)
--> BB Row
+
8 Rounds For Time:
6 DB PC (50/arm)
10m Farmer Carry out and back (50/arm)
8 Toes to Bar
8 burpee (jump and touch bar at the top)
14 cal Row
10-20 Minute Easy AB, then...
+
10-20 Minute easy cyclical cooldowmn (your choice of modality), followed by diaphragmatic breathing and self directed movement/ mobility as needed
A: Was more like 5 inches: 6 Reps each time, no drop-off (4th set was harder than the others)
B: Did BB Rows - around 15 Reps at 60kg
+
Did a workout with my friend since we got limited bars and equipment, so turned it into an EMOM: 1) 20 Cal C2 2) 15 TTB 3) 10 Burpee Box Jump Overs x21 Mins --> so you can definitely put this somewhere else in future sessions!
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Thursday April 9, 2020
Title: Recovery WOD - optional
Status: missed
Warmup: Absolviere dieses Workout an einem Rest-Day, anstelle eines anderen Traning-Pieces, wenn du dich nicht gut oder fit fühlst oder einfach zusätzlich nach Lust und Laune. Dabei gilt: Es sollte NICHT hart sein. Wir belasten hier Muskeln und "Richtungen" bzw. Bewegungen, die sonst ggf. zu wenig Aufmerksamkeit erhalten. Move "for quality", not for time ist das Credo!
A1) Home Recovery 1 : 4 Rounds
12-16 alternating Dead Bugs
8 Walking Inchworms (nicht Sumo)
12-16 alternating Side Plank T's
20s Table Hold
A2) Deadbug:
A3) Sumo Inchworm:
A4) Push Up T :
A5) Table:
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Friday April 10, 2020
Status: completed
Warmup: EMOM x 12mins:
1st – 6 Kettlebell Rack Reactive Step Ups/leg (Low Box) (hinterer Fuß berührt nur für einen kurzen Moment den Boden)
2nd – 8-10 Band Pull Throughs 20X0 tempo
3rd – Assault Bike 30sec (increase pace each minute from easy to tough)
A) Training: AM
A. Clean; build to a 127.5-137.5kg single (no ego lifting. If the low end of the range is tough today cut it there), then hit 1.1.1 x2-3 @112.5-115kg, resting as needed b/w sets (note quality on back off sets)
B. Back Squat; build to a 155-172.5kg triple (Not too concerned about top end #'s - cut it if you start to grind) then drop down to 135kg 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) @20kg, rest to recovery x2-3 sets (goal is >8/12 reps across 2 or 3 sets respectivley)
+
10:00-15:00 ATW:
10 cal Row
15 cal C2 Bike
10 cal Skierg
10 Alt Step Ups (24")
*Focus 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: 137,5kg - felt good!
Back off sets felt pretty easy.
BS: 172,5kg + 11/9 Reps at 135kg - was little empty
WPU: 5/4/5 Reps
+
15 Mins ATW
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Friday April 10, 2020
Title: PM
Status: completed
A) Conditioning : Gymnastic Pulling Warmup -https://www.youtube.com/watch?v=q7ezyyJObxw&list=PLVR7OsPPPm0oEaIo8l-AoMeF8ZUF7KBCr&index=8"
+
4 Sets:
20 Wall Ball (20#)
20 Burpee (jump and touch pullup bar at top)
8 Ring Muscle ups
Rest 4 Minutes b/w Sets
+
10-20 Min easy aerobic cooldown followed by diaphragmatic breath work and movement/ mobility as needed
Had to do Down-Ups and RMU due to my left pec... meh. each round ub - BMU felt not as good as last time but somewhat okay.
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