AM
A. PS. HPS; 1.1 x3-5 sets, rest as needed (mod-smooth. Just greasing the groove a bit and getting back into the switch of things this week)
B. BB Front Rack Step Up; 6-8 moderate-smooth reps/ side alternating ea/ rep x2-4 sets, rest as needed
*Pick one: Ca or Cb
Ca. Dead Stop CGBP off pins (~2" off chest); 1.1.1.1.1 x3, rest 10-20 sec/ as needed (moderate effort)
Cb. CGBP @32x1; 3-4 reps x3 sets, rest as needed (control it down, pause with tension ~1" off the chest, then reverse the load under control and explode up. Moderate effort)
D. DB Pull Over @controlled tempo; 8-10 light-mod reps x2-3 sets, rest as needed (full inhale and exhale when you reach your end range of motion)
+
Every 90 seconds
:45 C2 Bike @2:00/1k
*Rest in the remaining time
*Every set the pace drops by 4-5 seconds/500m from the previous set until HR drops rising from set to set or until you hit a ~8-8.5/10 RPE
PM
For Time:
*1:00 on/ 1:00 off
60 cal Skierg
50 K.HSPU
40 Wall Ball (20#)
30 BBJO (24")
2k C2 Bike
Notes:
-The goal for this broken-chipper style workout as to move through this at a steady pace accuulating quality volume w/ good breathing mechanics. The broken style should allow you to work on some larger sets without blowing up, but do not hesitate to break reps during the 'on' periods to ensure the quality stays on point. The cumulative effort here should feel like a threshold type workout where you're sustaining a steady burn/ moderate respiration, but it's not the same degree of burning/ breathing as you'd feel on something like a 2k row example
A. PS. HPS; 1.1 x3-5 sets, rest as needed (mod-smooth. Just greasing the groove a bit and getting back into the switch of things this week)
B. BB Front Rack Step Up; 6-8 moderate-smooth reps/ side alternating ea/ rep x2-4 sets, rest as needed
*Pick one: Ca or Cb
Ca. Dead Stop CGBP off pins (~2" off chest); 1.1.1.1.1 x3, rest 10-20 sec/ as needed (moderate effort)
Cb. CGBP @32x1; 3-4 reps x3 sets, rest as needed (control it down, pause with tension ~1" off the chest, then reverse the load under control and explode up. Moderate effort)
D. DB Pull Over @controlled tempo; 8-10 light-mod reps x2-3 sets, rest as needed (full inhale and exhale when you reach your end range of motion)
+
Every 90 seconds
:45 C2 Bike @2:00/1k
*Rest in the remaining time
*Every set the pace drops by 4-5 seconds/500m from the previous set until HR drops rising from set to set or until you hit a ~8-8.5/10 RPE
PM
For Time:
*1:00 on/ 1:00 off
60 cal Skierg
50 K.HSPU
40 Wall Ball (20#)
30 BBJO (24")
2k C2 Bike
Notes:
-The goal for this broken-chipper style workout as to move through this at a steady pace accuulating quality volume w/ good breathing mechanics. The broken style should allow you to work on some larger sets without blowing up, but do not hesitate to break reps during the 'on' periods to ensure the quality stays on point. The cumulative effort here should feel like a threshold type workout where you're sustaining a steady burn/ moderate respiration, but it's not the same degree of burning/ breathing as you'd feel on something like a 2k row example
Snatch up to 80kg - felt okay!
Step Ups: 40kg x 16 total steps at 24 inch. man, this is horrible.
DB Pull-Overs at 15kg with long pause are quite challenging! 8, 8, 6 Reps
Did not do pressing today.
+ Bike up to 1:35, 1:30 would have been above 8.5
PM: Ski and Bike around 1500 Cals, Kipping HSPU felt smooth, wall balls unbroken (with a 1 min break in between obviously), BBJO felt hard.
Overall, more shoulders and tricep than legs here. We can/ should do that 50 Ski 50 WBS 50 BFB 50 empty bar thruster 50 Cal Bike (was it 50 cals?) workout I misseD!
. PC/ Clean; choose your own adventure based on feel for the day - you can work on some 1-3's as clusters @75-80% 1RM, complexes, some techincal work/ positional work, OTM work at lower %'s, etc. Let me know what you end up doing today.
B. Clean Grip RDL @21x1; 8-10 x2-4, rest as needed (Once your hips stop moving backward you've reached your functional ROM. If that occurs then stop there, then reverse the load under control. I'd like to see what this looks like on video if possible)
+
For Time @~85% effort
10 Alt DB Sn (50#)
10 CTB Pullup
10 C2 Bike
(Rest 1 Minute, then....)
10m FRWL out and back (95#)
10 TTB
10 C2 Bike
(Rest 1 Minute, then....)
100 DU's For Time
Rest upto 5 Minutes
x3-5 Sets
+
10-20 Min easy spin @2 damper on C2 Bike followed by diaphragmatic breath work and movement/ mobility as needed
B. Clean Grip RDL @21x1; 8-10 x2-4, rest as needed (Once your hips stop moving backward you've reached your functional ROM. If that occurs then stop there, then reverse the load under control. I'd like to see what this looks like on video if possible)
+
For Time @~85% effort
10 Alt DB Sn (50#)
10 CTB Pullup
10 C2 Bike
(Rest 1 Minute, then....)
10m FRWL out and back (95#)
10 TTB
10 C2 Bike
(Rest 1 Minute, then....)
100 DU's For Time
Rest upto 5 Minutes
x3-5 Sets
+
10-20 Min easy spin @2 damper on C2 Bike followed by diaphragmatic breath work and movement/ mobility as needed
Did climbing Sets of 3 Hang Power Cleans with dropping the bar in between reps. Up to 110kg, but the hang needs some work!
Clean Grip RDL at same weight, I was sore for days man. 8 Reps, 3 Sets
+
4 Sets of that conditioning, DU always below 1 min, was harder than expected!
A. Push Press; 2-3 mod-smooth reps (~75% effort) every 2:00 for 8:00-12:00
B1. Banded Landmine Press; 10-14 reps @15kg + 2x red bands x2-3 sets, rest as needed
B2. Chest Supported BB Row; AMRAP(-2) @75kg x2-3 sets, rest as needed
+
20:00 AMRAP:
200m AAB @~80% effort
Rest 20-30 seconds
10 Burpee to 6" touch @mod-smooth cycle speed
Rest 20-30 seconds
*Note total Rds completed
+
10-20 Min Easy AB, then...
C. McGill Curl-up - 3 x 10sec hold / 5sec Rest + 2 x 10sec hold / 5 sec rest +12 x 10sec hold / 5 sec rest (between sets of 4/3/2 rest 20-30sec)
D. Rotating Elbow Plank; 10 sec middle, 10 sec left, 10 sec middle, 10 sec right x2-3 sets, rest as needed b/w
E. Bird-dog; 10 sec hold on left, rest 20-30 seconds, 10 sec hold on right, rest 20-30 seconds x2-3 sets
F. Lying Leg Curl @2111; 10-12 x3-4 sets, rest as needed
B1. Banded Landmine Press; 10-14 reps @15kg + 2x red bands x2-3 sets, rest as needed
B2. Chest Supported BB Row; AMRAP(-2) @75kg x2-3 sets, rest as needed
+
20:00 AMRAP:
200m AAB @~80% effort
Rest 20-30 seconds
10 Burpee to 6" touch @mod-smooth cycle speed
Rest 20-30 seconds
*Note total Rds completed
+
10-20 Min Easy AB, then...
C. McGill Curl-up - 3 x 10sec hold / 5sec Rest + 2 x 10sec hold / 5 sec rest +12 x 10sec hold / 5 sec rest (between sets of 4/3/2 rest 20-30sec)
D. Rotating Elbow Plank; 10 sec middle, 10 sec left, 10 sec middle, 10 sec right x2-3 sets, rest as needed b/w
E. Bird-dog; 10 sec hold on left, rest 20-30 seconds, 10 sec hold on right, rest 20-30 seconds x2-3 sets
F. Lying Leg Curl @2111; 10-12 x3-4 sets, rest as needed
PP: 100kg x3 Reps for 10 Min.
Landmine Press for 10/9 Reps at Mens bar + 15kg + black band. We are not allowed to use bands in that gym right now (hygiene) so I took the only one that was there.
Same for Benches with a weird set-up - had to use a similar machine.
20AMRAP: 10 Rounds flat, did 0,2 Miles.
+ Accessries done, Leg Curls at 55kg x4 Sets (11-11-11-10)
AM
A. Snatch; quickly build to 95-105kg single; rest as needed
B. Hang Snatch; 6-10 singles @87.5-92.5kg for quality; rest as needed (don't rush these - just drilled technique and making sure quality stays tight)
*Add 2 sets of light DB Pullover superset w/ the posterior shoulder stretch prior to the FS - lets see how that feels today and then report back
C. Front Squat; 3 reps x6 sets, rest 90-120 sec (Start moderate and build in load so you're at your top weight ~8-8.5 RPE on set 3 or 4, then on the final sets drop the load by 10-15% on each subsequent set so you're pyramiding down in load)
D1. Ring WPU (at end of pull your fists should be in line with your upper chest. Pause for 1 sec there); 5-6 x3-4, rest as needed (15kg - note reps/ RPE each set)
D2. 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 as needed x3-4sets of that (can add light load here)
PM
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: same as previous weeks
+
*Put Row on slight incline here w/ front ends on 25# bumper plate
300m Row @1:35/500m
1:00 seated upright on rower focusing on breathing mechancs (feet on the groud, not in the straps)
x repeat upto 12 sets
*Note time/ avg pace/ RPE for each set
+
10-20 Min easy aerobic cooldown followed by diaphragmatic breath work and movement/ mobility as needed
A. Snatch; quickly build to 95-105kg single; rest as needed
B. Hang Snatch; 6-10 singles @87.5-92.5kg for quality; rest as needed (don't rush these - just drilled technique and making sure quality stays tight)
*Add 2 sets of light DB Pullover superset w/ the posterior shoulder stretch prior to the FS - lets see how that feels today and then report back
C. Front Squat; 3 reps x6 sets, rest 90-120 sec (Start moderate and build in load so you're at your top weight ~8-8.5 RPE on set 3 or 4, then on the final sets drop the load by 10-15% on each subsequent set so you're pyramiding down in load)
D1. Ring WPU (at end of pull your fists should be in line with your upper chest. Pause for 1 sec there); 5-6 x3-4, rest as needed (15kg - note reps/ RPE each set)
D2. 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 as needed x3-4sets of that (can add light load here)
PM
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: same as previous weeks
+
*Put Row on slight incline here w/ front ends on 25# bumper plate
300m Row @1:35/500m
1:00 seated upright on rower focusing on breathing mechancs (feet on the groud, not in the straps)
x repeat upto 12 sets
*Note time/ avg pace/ RPE for each set
+
10-20 Min easy aerobic cooldown followed by diaphragmatic breath work and movement/ mobility as needed
Snatch: 100kg - missed before, then felt super easy. Just a routine thing.
Hang Snatch: missed 90kg first, then it felt super easy. Also more a technique/efficiency question I think
Pull-Overs help a lot!
FS: 60 - 100 - 110- 125 - 110 - 110 - these feel way better with good FR mobility...
Oh man I misread the RPU.. could you write sets/reps behind the numbers? Did 4x5 Reps and cut it there cause I barely made it and thoght I had to get 5 or 6 Reps.
Dips feel better!
Rowing:
7 Sets. RPE actually decreases during the row. Rest feels like 11/10 of a pain level. Horrible.
7 Sets. RPE actually decreases during the row. Rest feels like 11/10 of a pain level. Horrible.
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