Start Date: 2020-07-17
End Date: 2020-07-23
-----
Friday July 17, 2020
Title: Friday
Status: completed
Warmup: 2 Rounds:
5x Leg abducted Rocking/Side
5x Quad. Thoracic Rotation/Side
5x Cat Camel (oben aus, unten einatmen)
5x Air Squat + Rotation/Side
30s Samson Stretch/Side
10 alt. Kossacks (Bodyweight, supported oder weighted)
20s supinated hang
+
2 Rounds:
10 Tippy Toe Deadlifts @ BB or heavy KB
8 Squat Press Out (heels elevated) @ 4-9kg
10/10 Patrick Step Up bzw. Down/Side
10 Dead Bugs mit einem Atemzug in gestreckter Pos.
A) PM: A. Push Press; 2-3 reps @110kg every 2:00 for 8:00-12:00 (If this irritates the knee you can skip it)
B. BB Split Press (from a split jerk stance); 8-10 x4 sets, rest 2:00 b/w sets (moderate challenge - sets 1/3 with right leg forward, set 2/4 with left leg forward)
C. Chest Supported Row machine @21x1; 8-12 reps x2-3 sets, rest as needed (your choice of machine)
+
EST Prep:
1. Diaphragm Smash -
2. Positional Breathing on AAB; 10 deep diaphragmatic breaths sitting on the AAB upright w/ your hands on the handles x2 sets
+
15 cal AB @225 watts
Rest 1 Min
15 cal AB @275 watts
Rest 1 Min
15 cal AB @325 watts
Rest 1 Min
...cont until you hit an 575 watts
Then rest 3-5 Minutes and hit....
15 cal AB @525-550 watts
Rest 1 Minute x12-16 sets.
*This should feel like a high quality aerobic session that feels like work, but isn't a killer and isn't forcing you to grit through it
+
10-20 Min Easy AB as a cooldown
A) 3 Reps @ 110kg x5 rounds -felt strong
B) 50kg x 8 - hard one for me
C) build myself a nice set-up here. different gym, different machine tho.
+
325 1:07
375 1:00
425 :56
475 :50
525 :45
575 ::38
Then did 16 sets. Felt good today. HR was not too high actually. Around 150
-----
Saturday July 18, 2020
Title: Saturday
Status: completed
A) TTTTd: Reverse Jackie
5:21 - this hurt pretty bad.
B) Slam Ball Hold : 2 Supersets:
30 Seconds Max Deadlifts (315/225)
After Each Set:
1 Minute D-Ball Hold (150/100)
Rest as Needed Between Sets
KILOS
Barbell: 142/102 D-Ball:68/45.5
Did 2 Sets of DL + Slam ball Holds. These really light up my obliques and Glutes!
-----
Saturday July 18, 2020
Title: AM
Status: completed
Warmup: 2 Rounds:
5x Leg abducted Rocking/Side
5x Quad. Thoracic Rotation/Side
5x Cat Camel (oben aus, unten einatmen)
5x Air Squat + Rotation/Side
30s Samson Stretch/Side
10 alt. Kossacks (Bodyweight, supported oder weighted)
20s supinated hang
+
2 Rounds:
10 Tippy Toe Deadlifts @ BB or heavy KB
8 Squat Press Out (heels elevated) @ 4-9kg
10/10 Patrick Step Up bzw. Down/Side
10 Dead Bugs mit einem Atemzug in gestreckter Pos.
A) AM: Add these to your warmup for cleans:
Banded Posterior Hip Distraction
Heels Elevated Squat Press outs (clearing out the hip)
Kneeling Hip Extensions https://www.youtube.com/watch?v=2jkZCgXr_Js
A. PC. HPC. Jerk; 1 Complex of 1+1+2 @100-102.5kg x4-6 sets, rest 2:00-3:00 b/w sets (all complexes should be a B or higher on an A-F quality scale. Note load/ RPE for each set)
B. BB RDL @21x1; 8-10 x2-3, rest 2:00-3:00 (120kg - goal is 10x3 this week. Note RPE each set)
C. GHR @21x1; 6-10 x2-3 sets, rest as needed (Add load if you can hit 10 for under an 8 RPE)
+
For Time @~85% effort
500m C2 Bike
5 Burpee Bar Muscle Up
Rest 2 Minutes b/w Sets
x5 Sets
*Aim to improve BMU quality today and get into a rhytm with these. Goal is to keep time differential b/w fastest and slowet set as small as possible
+
10-20 Min easy spin @2 damper on C2 Bike followed by diaphragmatic breath work and movement/ mobility as needed
A. Skipped the Jerk due to potential knee pain. 100kg - quality was high! RPE around 6-7
B) 120kg x 10 per set. Felt good!
C) I had no GHR available and did this a couple of days later. Realized how weak I became in this one. Also think it has to do with not much work from my Glutes, however it almost felt like a hamstring was about to tear.
+
1:50 per set. BMU felt better today.
-----
Sunday July 19, 2020
REST DAY
Status: completed
-----
Monday July 20, 2020
REST DAY
Status: completed
Because of insect bite
-----
Tuesday July 21, 2020
Title: Monday
Status: completed
Warmup: 2 Rounds:
5x Leg abducted Rocking/Side
5x Quad. Thoracic Rotation/Side
5x Cat Camel (oben aus, unten einatmen)
5x Air Squat + Rotation/Side
30s Samson Stretch/Side
10 alt. Kossacks (Bodyweight, supported oder weighted)
20s supinated hang
+
2 Rounds:
10 Tippy Toe Deadlifts @ BB or heavy KB
8 Squat Press Out (heels elevated) @ 4-9kg
10/10 Patrick Step Up bzw. Down/Side
10 Dead Bugs mit einem Atemzug in gestreckter Pos.
A) Single Arm Overhead Carry (AM): 3 Giant Sets:
100′ Single Dumbbell Overhead Carry (Left)
:15 Second L-Sit Hold
100′ Single Dumbbell Overhead Carry (Right)
:15 Second L-Sit Hold
Rest as Needed Between Sets
B) PM: A. Power Snatch; 1 rep every 45 seconds building to a mod-smooth single. Start at 70kg and add 5kg every other set
B. BB RFESS; 8-10 x2-3/side, rest 90 seconds b/w legs (mod-smooth)
C1. Ring WPU (at end of pull your fists should be in line with your upper chest. Pause for 1 sec there); 5-6 reps x3-4 sets, rest as needed (15kg - note reps/ RPE each set - goal is 15/20 reps or greater or across 3 or 4 sets)
C2. Ring Dip Isos; 3 strict reps, then on the third rep lower down and pause in the bottom w/ tension for ~20 sec, then press up and pause at the top w/ depression and slight external rotation for ~20- sec; rest as needed x3-4sets of that (What is difficulty like here?)
4 rounds at increasing efforts for each rounds:
4 Burpees
6 DB Snatches
4 Burpees
8 Cal C2 Bike
Rest 30 sec b/t rounds Rest 2 min x 3 sets
Scoring: Time (lower is better)
A. Stopped at 95kg - catch was about parallel so ended it there.
B. Did some Hip Thrusts because this exercise sucks If you don’t have a roll for you back leg. Interestingly, I had no soreness whatsoever and felt more like my lower back and hamstrings did the work.
C1. 20 Reps @ 15kg in 4 Sets - RPE around 9-9.5 - these improved better than regular PU
C2. RPE @ 9-10-10 for sure. was shaking
+
1:15
1:10
1:05
1:00 per round x3
-----
Wednesday July 22, 2020
Title: Tuesday
Status: completed
A) AM: Gymnastic Pulling Warmup -https://www.youtube.com/watch?v=q7ezyyJObxw&list=PLVR7OsPPPm0oEaIo8l-AoMeF8ZUF7KBCr&index=8
+
2:00 AMRAP @~85% effort
14 cal Row
8 BBJO (24")
6 Ring Muscle Up
(Rest 2:00)
x2-3 Sets
*Pick up each set where the previous left off
+
2:00 AMRAP @~85% effort
15 cal Skierg
8 BBJO (24")
15 CTB Pullup
(Rest 2:00)
x2-3 Sets
*Pick up each set where the previous left off
+
10-20 Min easy aerobic cooldown followed by......
A. Foam-roll / Lax ball upper back & lats - 5-10min
B. Smash your quads - this was a suggestion from your email, so I wanted to make sure we had this in here so you don't forget !
C1. Quadruped Scap CARs; 3-5 Controlled reps in ea/direction, rest as needed
C2. Quadruped Thoracic Rot; 3 rot in ea/direction, rest as needed x2 sets
C3. Bretzel + breathing - 10 breaths each side (try to open deeper into rotation w/ each breath), rest as needed x2
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)
First AMRAP: 2x one full round, then failed the last RMU. Did Burpees yesterday and my pecs were sore from the dips, so today I just felt heavy.
Second AMRAP: had to use the AAB cause Ski was occupied by a shitty Hyrox event.. 3 rounds + 5 Cals, all C2B unbroken.
+
For Accessories I chose the „Foot Drills“ from Active Life. In the past I often missed this cause I thought „meh, will do it later“ and then forgot it. I think the exercises are really good for my weaknesses!
-----
Thursday July 23, 2020
Status: completed
Warmup: 2 Rounds:
5x Leg abducted Rocking/Side
5x Quad. Thoracic Rotation/Side
5x Cat Camel (oben aus, unten einatmen)
5x Air Squat + Rotation/Side
30s Samson Stretch/Side
10 alt. Kossacks (Bodyweight, supported oder weighted)
20s supinated hang
+
2 Rounds:
10 alt. Samson Lunges
10 Glute Bridges
10 Tippy Toe Deadlifts @ BB or heavy KB
8 Squat Press Out (heels elevated) @ 4-9kg
10/10 Patrick Step Up bzw. Down/Side
10 Dead Bugs mit einem Atemzug in gestreckter Pos.
B) PM: *Can add 2-3 sets of light-mod sandbag carries before these cleans. How did these impact output ? Did you feel glutes and lats more ?
A1. Row; 300m Row @~75% effort, rest 30-45 seconds
A2. Power Clean; 1.1.1.1.1 @112.5-115kg (don't sacrafice quality for a faster time here. This should feel more like a cluster set than lifting under metcon fatigue), rest 30-45 seconds
A3. S.HSPU; 15 reps for time in UB sets of 5, rest 3:00-5:00 x2-3 sets
+
*If you won't be able to access an AAB today let me know atleast 24 hours in advance
5:00 AB @225 watts
Rest 1:00
5:00 AB @225 watts
Rest 1:00
5:00 AB @275 watts
Rest 1:00
5:00 AB @275 watts
Rest 1:00
5:00 AB @325 watts
....cont until you cannot hold the pace any longer (volitional failure - don't crush yourself trying to grind. a pace out). This workout is 5:00 on/ 1:00 off with increasing wattage (by 50w) every other set.
Feedback:
-What was the cause of termination here?
-What was your subjective sense of fatigue when that occured? Were your legs burning up, did you feel a pump, did you have any tingling in fingers/ toes, couldn't catch your breath, etc?
-If you project backward from there, what sensations of fatigue preceded that? For ex, at the point of failure my legs feel like concrete and I can't generate power. But, if I project backward the order of events is that my breathing elevates until it gets to the point where I can't control it, then my legs start feeling heavy, etc
Around 1:15 for Power Cleans 115kg
:45 first round of HSPU
HSPU took a bit longer to about 1:00. hard today. Happy with Power cleans.
+
1 Round at 375. legs were heavy, but overall it was more breathing than burning! This is a great wattage for me!! Actually HR rose up to 166 - I feel this taxes my system better than short intervals in regards of conditioning. On the rower, those increasing paces work pretty well.
-----
Thursday July 23, 2020
Title: Ankle Routine
Status: pending
A) Barefoot Jump Rope: 3 Min as warm-up
B) Toe Squat: Accumulate 1:00
C) Lateral Box Step Up: 3x 10/Leg - trying to push the knee as far forward as possible
D) Deck Squat 2020 : Accumulate 30 Reps
E) deep squat hold: With plate hindering feet to turn out.
Accumulate 5 Min
