Friday June 19, 2020
Status: completed
Warmup: Add these to your warmup for Sn
3 Sets:
10-12 Banded Posterior Pelvic Tilts (like a quadruped Pos with a band around hands an hip)
8-10 Quad. Thoracic Rotation/Side
6-8 Heels Elevated Sn. Sotts Press
A) AM: A. Snatch; quickly build to 95-102.5kg single; rest as needed
B. Hang Snatch; 6-10 singles @90-92.5kg 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 super setted 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 at 100-105kg and build in load so you're at your top weight ~8-8.5 RPE on set 3 or 4 with the goal of beating 130kg, then on the final sets drop the load by 10-15% on each subsequent set so you're pyramiding down in load. This will be the only 'heavy' squat exposure in this two week rotation w/ the new changes we just made. My hope is that this allows us to maintain strength while you improve positions/ activation, then we can come back to higher intensity down the line)
D1. 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)
D2. Ring Dip Isos; 2 strict reps, 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 (Note RPE on the 3rd rep w/ Isos for each set)
A. Snatch 100kg - was happy how these felt today. Need to stay over the bar longer. Any tips for that?
B. 10 Reps @ 90kg - Like one rep felt great and the rest.. meh. I lack extension and do not bring myself in the correct position.
C. 135kg + 2x3 @ 120kg - happy with that!
D1. 3x5 @ RPE 9,5
D2. 3 Sets RPE @ 8
B) PM: 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 4-6 sets
(Rest 3:00)
x2 Series
*Note time/ avg pace/ RPE for each set. Lets see if RPE's climb down a bit from breaking it in series before we increase the 'load' here
+
10-20 Min easy aerobic cooldown followed by diaphragmatic breath work and movement/ mobility as needed
2x 6 ‚Reps‘ @ 1:35 pace. This definitely felt better.
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Saturday June 20, 2020
Status: completed
A) AM: 6:00 AMRAP @~85% effort
14 cal Row
8 BBJO (24")
14 Unbroken Wall Ball (20#)
14 CTB Pullups
(Rest 6:00)
x2 Sets
+
6:00 AMRAP @~85% effort
14 cal Skierg
8 BBJO (24")
14 Unbroken Wall Ball (20#)
14 Toes to Bar
(Rest 6:00)
x2 Sets
In correct order:
2+7
2+15
2+10
2+8
Better than 2 weeks ago. All gymnastics unbroken
B) PM: 30:00 Runnng Clock:
200m Run @~80% effort
Rest 45 Seconds b/w sets
*Note total Rds accumulated here.
+
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)
Ran on the same track as two weeks ago. Same number of rounds but around 1:00-1:01 for that distance (g
So average it was the same number of rounds just a little faster (around 2-4s faster). I feel these running sessions cause me knee pain. I would love to run more but maybe we gotta build up that volume.
6 weeks ago I did that session in regular shoes and I guess that was the mistake.
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Sunday June 21, 2020
Status: completed
A) AM: *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. AB; :90 @225-250 watts, rest 30 seconds
A2. Cleans (any style); 1.1.1.1.1 @110-112.5kg (don't sacrafice quality for a faster time here. This should feel more like a cluster set than lifting under metcon fatigue), rest ~3:00 x2-3 sets
+
5 Sets:
50 DU's
18 cal C2 Bike
11 S.HSPU
10m FRWL out and back (95#)
500m Row @1:56-1:58/500m
Rest 3:00 b/w Sets
*Note time for every set. Sets 2/4 are done in reverse order
A1. No AAB so :90 of C2 @ 2:10 Pace
A2. Felt strong today. 112,5 and all Sets in :49-:52 seconds.
+ SB carries prior.
Conditioning:
Tbh only did 4 sets here. Felt my knee on the rower and was tired.
Fastest 5:00 slowest 5:25
On reverse order I am not able to do the sHSPU unbroken
B) PM: A. Dual KB Front Rack Walk; 40m UB w/ mod smooth load x2-3 sets, rest as needed (Use 2 KB's this week. If it's too easy you can use a sandbag, but note the weight this time)
B. Myo Rep Nuetral Grip Pushup on DB @2020 tempo w/ full protraction at top + same band as last time (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. Goal is >15 reps on top set)
C. Natural Knee Extension; 4-6 full ROM reps (use band assistance) x2-3 sets, rest as needed (This week pull you self up w/ your hips staying in extension - video 1-2 sets)
D. Nordic HamsrtrongCurl @21x1; 6-8 x2-3 sets, rest as needed (Use band assistance for these - moderate challenge)
A. 150lbs Sandbag. Felt good.
B. My bench finally arrived <3 did max Reps (-2) at 90kg CGBP and then additional 21 Reps through Myo reps.
C. Skipped knee extension this time
D. Think Glute Ham raises just fit better for me.
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Monday June 22, 2020
REST DAY
Status: completed
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Tuesday June 23, 2020
Status: completed
Warmup: Add these to your warmup for Sn
3 Sets:
10-12 Banded Posterior Pelvic Tilts (like a quadruped Pos with a band around hands an hip)
8-10 Quad. Thoracic Rotation/Side
6-8 Heels Elevated Sn. Sotts Press
A) AM: A. PS. HPS; 1.1 x3-5 sets, rest as needed (85-87.5kg across. Aim to take atleast 1 set at 87.5kg)
B. Snatch Pull from blocks (~4" off floor); 1.1 x2-4; rest as needed (120-122.5kg - end the set if power visibly drops off - if you cannot use blocks go from the floor)
C1. Goblet Squat @21x1; 6-8 reps x2-3 sets, rest upto 90 sec (mod-smooth. Just a primer for C2)
C2. Front Squat; 6-8 reps x2-3 sets, rest as needed (mod-smooth. Don't push loading here)
+
MU Tech:
D. Late Arch Pull MU; accumulate 10 reps in singles or doubles for quality (https://www.youtube.com/watch?v=HK1CGSFKphQ&feature=youtu.be_)
E. Late Kick Back MU; accumulate 10 reps in singles or doubles for quality (https://www.youtube.com/watch?v=jvRsMpagZG0&feature=youtu.be)
+
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
A. Snatches felt okay but not super strong. 87,5kg was caught in a good manner but like a deep deep power snatch.
B. Done. Felt good.
C1. 8-6-6 @ 50kg
C2. 8-7-8 @ 80kg
Great combo!
+
Man those drills from the past weeks helped! Better use of hips and great timing.
+
Power Lung helps a ton as well!
B) PM: 2:00 AMRAP @~50/60/70/75/80% effort
12 cal Skierg
12 cal C2 Bike
(Rest 2:00)
x5 Sets
+
8:00/ 4:00/ 2:00 AMRAP:
500m Skierg
16 DB Thruster (40#/ arm)
16 Burpee
500m C2 Bike
Rest (1:00 b/w AMRAPs)
*Pick up each amrap where the previous left off and note total rounds completed. Think of this as a broken 14 min amrap
3 Rounds flat. Harder than it looked. Used 35lbs - still don’t have 40s.
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Wednesday June 24, 2020
Status: completed
A) Single Session: 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 x10-15 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 aerobic cooldown followed by optional accessory work....
Choice Accessory Work: No axial loaded movements (BS, DL, etc)
A. 2-3 Sets of a anterior chain focused movement (belt squat machine, leg press, leg extension, etc); AMRAP(-2 to -3) reps at a moderate load resting as needed b/w movements
B. 2-3 Sets of a posterior chain focused movement (hip thrust machine, GHR, hamstring curl, etc); AMRAP(-2 to -3) reps at a moderate load resting as needed b/w movements
C. Optional core work (good options would be plank/ side plank variations, hanging leg/ knee raise variations, corner wiper, pallof presses, hollow rocks, decline situps, etc)
375 - 08:55
425 - 10:57
475 - 12:37
525 - 14:20 - 44s
575 - Check
+ 12 additional Sets.
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Thursday June 25, 2020
REST DAY
Status: completed
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Friday June 26, 2020
Status: completed
Warmup: Russian Swings! <3
A) AM: A. Power Clean; 1.1 x4-6 sets, rest 2-3 minutes b/w sets (Start moderate and build to a challenging double aiming to beat 120kg. Not a max set - if speed/ power drop off cut it. Note all loads working up)
B. Back Squat; 3 reps every 2:00 for 10:00 (75% effort across. Control it down, reverse the load under control, and explode up. Warmups w/ 2-3 sets of 6-10 hip thrusts here and see if this helps squats feel better than average today)
C. WPU; 3-5 reps (bar touches below collar bones) @20kg, rest to recovery x2-3 sets (goal is >9/13 reps across 2 or 3 sets respectivley)
+
For completion at a low effort/ conversational pace
4:00-5:00 Skierg
4:00-5:00 C2 Bike
4:00-5:00 Row
4:00-5:00 Run
A) Up to 125 - felt good
B) Did Box Squats. During these I am able to maintain the brace and therefore better active Glutes. 130kg
X) 3x4 Reps, nothing more in the tank
B) PM: Gymnastic Pulling Warmup -https://www.youtube.com/watch?v=q7ezyyJObxw&list=PLVR7OsPPPm0oEaIo8l-AoMeF8ZUF7KBCr&index=8""
+
10 Sets @~80% effort
6 CTB Pullups
12 cal C2 Bike
30 DU's
9 Bar Facing Burpee
10 cal Skierg
6 K.HSPU
Rest 2:00 b/w sets
*Hit every other set in reverse order. Note time each set
Did it with a friend. Took it a little easier this time, 3:00 on, 2:00 off.
Love these kind of workouts.
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Saturday June 27, 2020
Status: completed
A) AM: 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
+
200m Row @1:30-1:32/500m (get to speed as quickly as possible, then coast in for the remainder)
Rest 45 seconds
x8-12 Sets
(Rest 2-3 Minutes)
x2 Series
*Note cumulative RPE for each series
*Goal it to finish this with >18 work sets at the target pace
+
10-20:00 C2 Bike @low effort/ low HR, then....
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
10 Sets + 9 Sets
RPE: 9 + 9
Didn’t want to kill myself here too much.
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Sunday June 28, 2020
Status: completed
A) AM: A. PS; 1:00 to accumulate very high quality singles @92.5kg (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. BB Front Rack Step Up; 6-8 reps/ side alternating ea/ rep x2-4 sets, rest as needed (45kg. 24" box)
C. Banded Pushup on DB's (neutral grip); AMRAP(-2) w/ moderate band tension x3-4 sets, rest as needed (loop a band over each hand then over your back so the accommodating resistance makes it more difficult as you press up. Make sure to get full protraction at the top)
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. note load)
+
Every 90 seconds
:45 C2 Bike @2:00/1k
*Rest in the remaining time
*Every set the pace drops by 4 seconds/500m until you hit a 8.5/10 RPE. Slight adjustmen in pace structure today. Lets see how this falls. If possible note finishing HR on each interval
A) 4/4/4 Last Rep in third set was a squat.
B) 2 Sets of 12 @ 45kg BB + 1x14 @ 40kg KB When focusing on not leaning forward this is just awesome
C) took the chance to do strict dips yesterday
D) 2 Sets @ 15kg w/ Full inhale exhale + 1 set @ 22,5kg
Highest Set 1:32 HR @ 145
Increased about 4-6 beats per round.
B) PM: For Time: *1:00 on/ 1:00 off
For Time: 1k Skierg 20 Bar Facing Burpee 20 Power Snatch (75#) 1k C2 Bike 20 Bar Facing Burpee 20 OHS (75#)
Notes: -The goal for this broken-chipper style workout as to move through this at a steady pace accumulating 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 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
Felt good! Ski and bike around 1:40, BB movements unbroken. Forgot to check my rounds - sorry!
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Monday June 29, 2020
REST DAY
Status: completed
-----
Tuesday June 30, 2020
Status: completed
Warmup: Add these to your warmup for cleans:
:30 Banded Posterior Hip Distraction/Side
5 Heels Elevated Squat Press outs (clearing out the hip)
10-12Kneeling Hip Extensions https://www.youtube.com/watch?v=2jkZCgXr_Js
x3 Sets
A) AM: A. PC. HPC. Jerk; 1 Complex of 1+1+2 @97.5-102.5kg 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. Follow up from last time - for some longer limbed lifters a little arm bend is needed. While it may not be considered 'optimal technique' that body type needs to make modifications to be able to hit some of the key positions in the lift, which requires some compromose)
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. 112.5kg)
+
6 -8 Sets- For Time:
200m Run @~75% effort - smooth pace w/ rhytmic breathing
4 Burpee Bar Muscle Up
12 Wall Ball (20#)
Rest 2 Minutes b/w 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) Hope it read that right - only 100kg for the complex which felt good. Still there are some inefficient reps on the HPC.
B) 3 Sets of 8 @ 115kg
+
6 Sets, did 500m C2 Bike. RMU and BMU are Hard for me cause I’m not breathing deep here. Still, there were some really easy and some really bad reps so there must be a technical error in here as well. With the 500m Bike each set was around 2:15 or so.
Since there have been days where RMU and BMU have felt stellar and lots of days where they have not, I'd say it has to do with proper activation. I have a hard time to keep a hollow body and active shoulders in both movements.
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Wednesday July 1, 2020
Status: missed
A) Workout: A. Push Press; 2-3 reps @110kg every 2:00 for 8:00-12:00
B1. Strict Landmine Press; 10-12 reps x2-3 sets, rest as needed (No band this week. Shoot for ~75% effort across)
B2. Chest Supported Row machine @21x1; 8-12 reps x2-3 sets, rest as needed (your choice of machine)
C. 2-3 Sets of a posterior chain focused movement (hip thrust machine, GHR, hamstring curl, etc); AMRAP(-2 to -3) reps at a moderate load resting as needed b/w movements
+
:30 AB @500-525 watts
:30 AB @150-200 watts
x repeat upto 20 sets
*Note total cals / # of sets/ cumulative RPE
+
10-20 Min Easy AB as a cooldown
+
Optional Movment Work:
D. 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)
E. Rotating Elbow Plank; 10 sec middle, 10 sec left, 10 sec middle, 10 sec right x2-3 sets, rest as needed b/w
F. Bird-dog; 10 sec hold on left, rest 20-30 seconds, 10 sec hold on right, rest 20-30 seconds x2-3 sets
G. Passive Bar Hangs; :30-:60 x2 sets, rest as needed
A. Skipped - knee hurts
B. 30kg on the Bar
B2. Found a great machine here - 40kg/Side
C. Did Glute Ham Raises and def. need to incorporate these more often.
+
20 Sets
+
Mc Gill: Done
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