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
-----
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 BMU due to my left pec... meh.
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Saturday April 11, 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: 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 @1:32-1:34/500m (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.
All sets at 1:32-33. Felt not too hard.
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Saturday April 11, 2020
Title: PM
Status: missed
Warmup: Warm-Up: 2k Ski
A) Gymnastics : 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)
B) Alex Extra-Work: 15 SA Press 15kg/Arm
10 SA Press 22kg/Arm
Max. SA Press 30kg/Arm
Not done
-----
Sunday April 12, 2020
Status: completed
Warmup: EMOM x 12mins:
1st – 5 Broad Jumps (jump for distance each rep and pause a moment between each jump)
2nd – 12 Banded Russian Kettlebell Swings (light load and light banded)
3rd – 6-8 Tuck Ups to V-Up Complex
A) Training: A. PS; 1:00 to accumulate very high quality singles @90kg (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. 165kg across)
*Pick one: Ca or Cb
Ca. Floor Press @21x1; 6-8 x3 sets; rest 2-3m (Moderate effort)
Cb. Book Pushup @21x1; AMRAP(-3) x2-3 sets, rest as needed (Stack ~4" of books for each hand to rest on and do the pushup in the middle to get a full ROM here. Pause for 1 se in the bottom w/ tension, then 1 sec at the top w/ full protraction)
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:
8 DB FS (50/arm)
7 K.HSPU
12 cal Skierg
7 Burpee Alt Step ups (24"" - 1 burpee + 2 alt steps ups = 1 rep)
14 cal C2 Bike
(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.
Snatch: 4, 4, 4 - this felt rough today.
Snatch DL 165kg @ 5x4 Reps, that on the other hand felt good!
Think I skipped the PU on that day.
WOD x 16 Sets, by increasing the number it was almost one station per round all the time.
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Sunday April 12, 2020
Title: PM
Status: completed
A) Conditioning : 8:00 Clock (all work at ~75-80% effort)
1k Skierg
Then AMRAP in remaining time of...
8 Thruster (95#)
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...
8 Thruster (95#)
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...
8 Thruster (95#)
15 cal Row
15 cal Skierg
(Rest 6-8 Minutes)
2 rounds of work each time after the buy in. Not happy with my front rack :-(
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Monday April 13, 2020
REST DAY
Status: completed
-----
Tuesday April 14, 2020
Status: completed
Warmup: 3 Rounds Not for Time:
Assault Bike 90 seconds @ moderater Pace
9 Rower Pike Ups - langsam und kontrolliert
6 Single Arm Ring Row/Arm
6 Single Arm KB Front-Rack Reverse Lunge/Bein @ 20X1 tempo
A) Training: A. Clean Pull; 1.1 x2-3, rest ~2 minutes (140-150kg. Think of these as a primer for Pt 'B')
B. Clean; 1.1.1.1 x3-4, rest 20s/ ~2 minutes (>120kg - 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 (same bands as last time +>15kg)
1:00 Isometric Split Squat Hold/ side (15kg)
AMRAP(-2) BB Row @70kg
8-14 sec SL Hip Thrust Iso
*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 @~80-85% effort
Rest 30 seconds b/w sets
*Note total meters accumulated here
Clean Pulls at 150kg felt super solid!
Cleans: 120, 125, 125, 130 - also happy with that.
2 Sets: the holds still killed me. Had to do SA Press cause my GF used the other BB. Hip Thrust Iso still no bench and bodyweight, BB rows 16 + 14 Reps.
Row: 3659m - 17 Intervals at around 1:38 pace
-----
Wednesday April 15, 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: 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 cyclical cooldowmn (your choice of modality), followed by diaphragmatic breathing and self directed movement/ mobility as needed
Man that WOD killed me! Don't know why! Was a good one, around 20 mins
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Wednesday April 15, 2020
Title: PM
Status: completed
Warmup: 3 Sets:
2 Turkish Get Ups R
4 Single Arm KB Press R
2 Turkish Get Ups L
4 Single Arm KB Press L
Rest 15sec
6 Sumo Inchworms
Rest 15sec
6 Cross Body Single Leg RDL/Bein @ 30X0
rest 90sec
A) Training: 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)
B. Ring Dip Isos; 1 strict rep, then on the second rep lower down and pause in the bottom w/ tension for ~15-20 sec, then press up and pause at the top w/ depression and slight external rotation for ~15-20 sec; rest to recovery x2-4sets of that
+
Every 2:30 for 10:00-20:00
5 Neutral Grip Pushup on DB @2020 tempo
6 UB CTB Pullups
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)
Jerks: Up to 122,5kg - front rack not that good but strength is fine.
Ring Dip Isos Pain free, happy with that!
6 Sets of that Workout, happy with that.
-----
Thursday April 16, 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) Run-Warm Up: 4 Rounds
8-10 Step Ups pro Bein
10m Side Shuffle pro Richtung (siehe Video!)
10 Yoga Push-Ups
200m Jog - falle dabei bewusst nicht ins Hohlkreuz und atme tief in den Bauch
A2) Yoga Push-Up:
A3) Lateral Box Step:
A4) Yoga Push-Up:
B) Table:
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Thursday April 16, 2020
REST DAY
Status: completed
-----
Friday April 17, 2020
Title: AM
Status: completed
Warmup: 3 Continuous Rounds – Not for time:
10m Quadruped Crawl Forward
10m Quadruped Crawl Backward
30sec Side Plank/Seite
20 alternating Groiners (l+r = 2)
10 Single Arm Upright Rows/Arm - steigendes Gewicht
A) Training: A. Snatch; quickly build to 97.5-110kg 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; 8-12 singles @90kg for quality; rest as needed (note total time - don't rush these)
C. FS; 2-6 reps @122.5 /127.5/ 132.5 /127.5 /122.5kg, rest ~3:00 (push for an ~8.5 RPE each set)
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 (10-12.5kg - aim to take alteast 1 set at >10kg)
+
Power Lung:
3-5 breaths seated upright at the edge of a chair (tall spine)
3-5 breaths in a half kneeling stance (right foot planted)
3-5 breaths in a half kneeling stance (left foot planted)
x2 sets
*Rest as needed b/w movements and sets -- keep quality high so this isn't fatiguing
*All breaths are slow/ controlled w/ a maximal depth inhale into the diaphragm followed by a full exhale
Felt like shit today.
105kg Snatch
Did the singles as hang because I gotta use dropping mats. Not my strongest pos. We should work on that.
FS: 5/4/4/4/4 - felt better than the snatches.
WPU 6 Reps @ 12,5kg for 5 Sets - improvement here!
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Friday April 17, 2020
Title: PM - Rowing
Status: completed
A) Row: Rowing Tech Prep: Same as previous weeks
+
Every 2:00 for 10:00
150m Row
*First set at 1:55/500m, then drop the pace down by 5 sec/500m every set so last set is at 1:35. Aim to get to speed here as quickly as possible, then hold pace the remainder of the interval
+
*Put rower on slight incline here w/ front ends on 25# bumper plate
2-4 Sets:
500m Row @1:36-1:37/500m
1:00 seated upright on rower focusing on breathing mechancs (feet on the groud, not in the straps)
300m Row @1:35-1:36/500m
1:00 seated upright on rower focusing on breathing mechancs (feet on the groud, not in the straps)
200m Row @1:34-1:35/500m
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
Did 2 Sets at given Paces without deviation. RPE was around 8 each interval. Did not have more time that day.
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Saturday April 18, 2020
Title: AM
Status: completed
Warmup: 5 Sets:
Assault Bike 30sec (steigere jede Runde die Pace)
6 Single Arm Landmine Press/Arm 20X1
8 Banded Face Pulls / Ring Facepulls
rest walk 60sec between sets
A) Training: 3:00 AMRAP @~85% effort
20 cal Row
16 BJ Step Down (24")
Max CTB Pullups in remaining time in sets of 5-10 UB reps
(Rest 3:00)
+
3:00 AMRAP @~85% effort
20 cal Row
20 Wall Ball (20#)
Max CTB Pullups in remaining time in sets of 5-10 UB reps
(Rest 3:00)
+
3:00 AMRAP @~85% effort
40 cal Row
Max CTB Pullups in remaining time in sets of 5-10 UB reps
(Rest 3:00)
+
3:00 AMRAP @~85% effort
20 cal Row
16 BJ Step Down (24")
Max TTB Pullups in remaining time in sets of 5-10 UB reps
(Rest 3:00)
+
3:00 AMRAP @~85% effort
20 cal Row
20 Wall Ball (20#)
Max TTB Pullups in remaining time in sets of 5-10 UB reps
(Rest 3:00)
+
3:00 AMRAP @~85% effort
40 cal Row
Max TTB Pullups in remaining time in sets of 5-10 UB reps
CTB: 30/ 26/ 20
TTB: 21/ 25/ 22
Work after BJ was the hardest part.
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Saturday April 18, 2020
Title: PM
Status: completed
Warmup: 4 Sets:
5 Half Kneeling Anti Rotation Single Arm DB Press/arm 30X0
Rest 30sec
12 Prisoner Tall Kneeling to Standing (6/side) - Hinknien und aufstehen :-)
Rest 30sec
30sec Kettlebell Dead Bug
Rest 60sec
A) Training : 10-15 Sets:
200m Skierg @~70% effort [cruise pace]
4 UB S.HSPU
12 cal Bike @~70% effort [cruise pace]
8 Burpee to 6" touch
Rest 90 Seconds b/w sets
+
10-20 Min easy aerobic cooldown followed by......
A. Foam-roll / Lax ball upper back & lats - 5-10min
B1. Quadruped Scap CARs; 3-5 Controlled reps in ea/direction, rest as needed
B2. Quadruped Thoracic Rot; 3 rot in ea/direction, rest as needed x2 sets
C1. Bretzel + breathing - 10 breaths each side (try to open deeper into rotation w/ each breath), rest as needed
C2. Side Lying Shoulder Windmills; 4-6 slow controlled rotations/ arm, rest as needed x2 sets
D. Hips; pick your favorite hip opener and get some touches here. Some recomendations would be a seated 90/90 stretch, quadruped fire hydrants or hip windmills
E. Feet/ Ankles/ Calves; perform a few sets/ reps of a calf raise variation, an intrinsic foot strengthening movement, and then spend a few minutes trying to contract different parks of your feet/ toes (creating novel sensory input to the feet)
12 Sets + Shoulder Accessory. Took me around 90s each time. Pace was around 1200 for that machines. What a long day!
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Sunday April 19, 2020
Title: AM
Status: completed
Warmup: 3 Sets:
10 Quadruped Hip Extensions/leg (halte 1s je Wdh.)
rest 15sec
30sec Forearm Plank – Schulter-Protraktion beachten "Katzenbuckel"
rest 15sec
10 Side Plank Rotations/side
rest 15sec
10 Jefferson Curls (empty bar)
rest 90sec
A) Ankle Routine: 1x :30-:60 Posterior Banded Ankle Distraction/Side into 15 Single Leg Calf Raises on Slant Board/Side
I want to commit doing this every single day to improve my ankle mobility.
B) Clean Warm-Up: 2x Posterior Shoulder Stretch x 30s
1x 20 empty bar RDL
1x 20 Front Rack Opener
1x 20 alt. Cossack Squats
+
1x @ empty bar or 30kg
x5 Halting Clean Grip Deadlift
x5 Muscle Clean
x5 Power Clean
x5 Tall Clean
+
1x @ 40kg
x5 Halting Clean Grip Deadlift
x5 Muscle Clean
x5 Power Clean
x5 Tall Clean
C) Training : A. PC. HPC. Jerk; 1 Complex of 1+1+2 @100-110kg performed every 1:30-3:00 x4-6 sets (all complexes should be a B or higher on an A-F quality scale. Note load/ RPE for each set, as well as how much total time tjis takes)
B. Deadlift; AMRAP(-3) @175kg x3 sets, rest ~3 Min (Challenging effort here, but these shouldn't fry you)
C. BB Front Rack Hold; 30-45 seconds @127.5kg, rest as needed x2-3 sets
D. Myo Rep Nuetral Grip Pushup on DB @2020 tempo w/ full protraction at top + light band (Perform a max UB continous set which should end 2-3 reps shy of failure -judged by when speed of rep slowly noticibly. Once that is acheived stop and rest for 20 seconds, then hit 4-5 reps, rest 20s and hit another 4-5 reps until you've completed 3-5 additional sets of 4-5 reps. If at any point you cannot complete 4-5 reps on the "Myo-Sets" then cut it there)
E. SL Box Hamstring Curl; 5-10 x2-3/side, rest as needed
6 complexes at 110kg. I feel like my arms are too long to not bend them early. any thoughts on that? hang was weak today.
DL: 13/ 13 / 15 - those felt strong!
BB Hold: man I hate my front rack. this is so frustrating.
Push-Ups: Done (forgot to count, sorry!)
Box Hamstring Curls felt good.
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Sunday April 19, 2020
Title: PM
Status: completed
A) Training : 30:00 Runnng Clock:
200m Skierg @~82.5% effort
Rest 20-30 seconds in transition
300m C2 Bike @~82.5% effort
Rest 20-30 seconds in transition
*Note total Rds accumulated here. Goal is >15 rounds
That was less rest than 20s per machine. Still was able to maintain a high pace. 20 rounds. Boring, but felt good.
B) Core Accessories: Banded Quadruped Posterior Pelvic Tilts:
3x Max. Reps (-3), rest as needed
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Monday April 20, 2020
REST DAY
Status: completed
-----
Tuesday April 21, 2020
Title: AM
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) Ankle Routine: 1x :30-:60 Posterior Banded Ankle Distraction/Side into 15 Single Leg Calf Raises on Slant Board/Side
I want to commit doing this every single day to improve my ankle mobility.
B) Snatch Warm-Up Alex: 1x Quadruped Thoracic Rotation left
2x Quadruped Throacic Rotation right
1x 20 empty bar RDL
1x 20 banded Cuban Rotations
1x 20 alt. Cossack Squats
+
1x @ empty bar or 30kg
x5 Halting Snatch Grip Deadlift
x5 Muscle Snatch
x5 Power Snatch
x5 Tall Snatch
+
1x @ 40kg
x5 Halting Snatch Grip Deadlift
x5 Muscle Snatch
x5 Power Snatch
x5 TallSnatch
C) Training : A. PS. HS; 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 (115-117.5kg - 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 (94-96kg. 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 bumper +20kg comp plate as deficit
+
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)
+
Power Lung:
3-5 breaths Standing in a split stance (right leg forward)
3-5 breaths Standing in a split stance (left leg forward)
3-5 breaths in the bottom of a squat
x2 sets
*Rest as needed b/w movements and sets -- keep quality high so this isn't fatiguing
*All breaths are slow/ controlled w/ a maximal depth inhale into the diaphragm followed by a full exhale
Snatch: 100kg! Yeah! But I need to spend more time in bottom position. Also my right thoracic rotation is limited compared to left and I tend to catch the bar in a good pos. on the left and too far forward on the right.
Pulls felt shitty today. 2 Sets
FS: 4 Sets @ 97,5kg (felt okay) + 4 HSPU @ 20/20/15 plates (felt okay) Nothing to say to that Iso Holds
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Tuesday April 21, 2020
Title: PM
Status: completed
Warmup: Warm Up 61 (Core - Full Body)
3 Rounds for Quality:
10 alt. Dead Bugs (ggf. mit Plate über dem Körper oder knapp über dem Boden (Advanded)
:20-:40 Ring Row Iso Hold
8 Slow Squat Press Outs (Heels elevated)
:30 Cardio of Choice
A) Training : PM
2:00 AMRAP @~70% effort
12 cal Skierg
12 cal C2 Bike
(Rest 2:00)
x3-5 Sets
+
For Time:
1k Skierg
25 Wall Ball (20#)
30 KB Snatch (20kg - alternating arms every 5 reps)
50 Airsquat
2k C2 Bike
+
Short Aerobic cooldown, then optional midline endurance work:
A1. Hollow Body Rocks; 10-15 reps x2 sets, rest upto 60 sec
A2. Arch Body Rocks; 10-15 reps x2 sets, rest upto 60 sec
A3. Accumulate 30-60 seconds of plank walking x2, rest as needed (legs tight- squeeze glutes - press into ground)
#
WOD in 11:10. Scaled slightly cause the KB is still not there yet. Everything UB and felt great!
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Wednesday April 22, 2020
Title: AM
Status: completed
A) Ankle Routine : 1x :30-:60 Posterior Banded Ankle Distraction/Side into 15 Single Leg Calf Raises on Slant Board/Side
I want to commit doing this every single day to improve my ankle mobility.
Done
B) Training : Option 1:
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)
Iso Work:
- Banded Pec Fly's
- Reverse Curls
- TRX Tricep Extensions
Did a nice team workout with my buddy.
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Thursday April 23, 2020
Title: Recovery WOD - optional
Status: pending
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) Recovery WOD: 4 Rounds
30s active squat hold
18 alt. single leg hip thrusts (ohne Hantel)
:30 Samson Lunge Hold
12 Russian Babymakers
A2) Single Leg Barbell Hip Thrust:
A3) Russian Babymaker:
A4) Samson Lunge:
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Thursday April 23, 2020
Title: Thursday
Status: pending
A) Fasted Cardio : 30-60 Min Bike Ride
C2 or Mountain Bike
-----
Friday April 24, 2020
Status: pending
A) Ankle Routine : 1x :30-:60 Posterior Banded Ankle Distraction/Side into 15 Single Leg Calf Raises on Slant Board/Side
I want to commit doing this every single day to improve my ankle mobility.
B) Clean Warm-Up: 2x Posterior Shoulder Stretch x 30s
1x 20 empty bar RDL
1x 20 Front Rack Opener
1x 20 alt. Cossack Squats
+
1x @ empty bar or 30kg
x5 Halting Clean Grip Deadlift
x5 Muscle Clean
x5 Power Clean
x5 Tall Clean
+
1x @ 40kg
x5 Halting Clean Grip Deadlift
x5 Muscle Clean
x5 Power Clean
x5 Tall Clean
C) Training: A. Clean; build to a 127.5-140kg single (no ego lifting. If the low end of the range is tough today cut it there), then hit 1.1.1 x2-3 @115-120kg, resting as needed b/w sets (note quality on back off sets)
B. Back Squat; build to a 155-177.5kg 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, 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 >9/14 reps across 2 or 3 sets respectivley)
+
10:00-15:00 ATW:
10 cal Row
10 Alt Step Ups (24")
10 cal Skierg
15 cal C2 Bike
*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: 140kg without a belt. FR shitty but happy with that. 2 Back of Sets at 120kg which felt good.
BS: 177,5kg + 14/11 Reps - also felt good!
WPU: 3x5 Reps at 20kg
ATW x15 Mins
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