Wrote myself some core work. Didn’t do all of it.
Friday July 10, 2020
Title: Freitag
Status: completed
Warmup: 2 sets of the circuit:
A. McGill Curl-up - 5 x 10sec holds alt sides; rest 5sec b/t sides
B. Side Plank - 5 x 10sec holds alt sides; rest = 5sec front plank as you transition b/t sides (free hand on shoulder)
C. Bird-dog - 5 x 10sec holds alt sides; rest 5sec b/t sides in quadruped position
D. Dead Bug - 5x 10s holds alt. Sides
E. Tippy Toe Walks: 3x 10m full extension
A) PM: A. 3-Position Power Snatch (high hang, mid thigh, above knee); 1.1.1 x3 sets, rest as needed (60-62.5kg - goal is to work on an aggressive hip extension and second pull this week. Video 1-2 sets and post the link on your blog)
B. Belt Squat @21x1; 8-10 x2-3, rest as needed
C. Tall Kneeling Hip Hinge; 4-8 reps feeling the hamstrings lengthen and shorten during contraction, rest as needed x2-3 sets (Slow and controlled, feeling the hamstrings lengthening and shortening each rep. It can help to push the hips forward a bit and try to keep the femurs near vertical. Video setup and post the link if your blog)
D. Ring Muscle Up; 8 Rounds for Time of 3 UB reps (don't sacrifice quality at the expense of time)
+
Every 2:00:
:30 Skierg @2:00/500m
Rest 5-10 Seconds in transition
:30 AB @200 watts
Rest in remaining time
*Every set add 40 watts to the AB and keep the ski intensity fixed. Continue building in effort until you hit an 8-8.5/10 RPE
A) 62,5kg - I think I really need to improve my high and hang position. Got no "double knee bend"
B) Did Step ups today and belt on Wednesday. Also first one leg, then the other. 40kg for 8 reps per side and 3 sets. RPE10
C) Done - felt Hamstrings - deleted video by mistake.
D) This was so frustrating. About 5:30 or so. This needs a lot of work.
+
Have no AAB at home. Did C2 and increased by 50 Cal per round. Ended at 1600 Cals (started at 900) because this was long enough
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Saturday July 11, 2020
Title: Samstag
Status: completed
Warmup: A1. Hip 90/90 Stretch - 3 x 60sec on ea side; rest as needed
A2 Wide Quadruped Frog Rocks - 3 x 10 slow / controlled reps (maintain spine position throughout)
A3. Natural Knee Extensions - 3 x 5 slow / controlled reps (squeeze glutes to maintain hip extension, can use band for assistance as needed)
A4. Box Hamstring Curl - 3 x 8-10 ea side; rest as needed
B. Foam Roll / Barbell Release - 1-2min on each of the 4 heads of the quad
C. Posterior Banded Ankle Distraction - 2x 1 min per side
D. Bench Pike Opener: 3 4-6 Rotations/Direction - Core Focus
A) Training: --> Powerlung Prep?
Option 1:
TTT Throwdown Workout
Option 2:
Self Directed Throwdown Workout:
-Create a metcon to hit with a group that is in the 10-20:00 time range. Pick 1 BB movement, 1 gymnastic or BW movement, 1 cyclical movement, and 1 low-load sport movement (KBS, BJ, DU, etc).
-Pair these 4 movements together choosing the reps/ load in a manner that makes this workout a challenge, but you can keep a fairly high turnover w/o accumulating so much volume on any given movement where it leaves you very sore
+
10-20 Min easy aerobic cooldown followed by optional breathing accessory work....
+
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
Did Throwdown in 7:55 - my legs were sore until Thursday. Could barely walk..
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Sunday July 12, 2020
REST DAY
Status: completed
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Monday July 13, 2020
Title: Montag
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: Power Clean Warm-Up!!!
+ Hip Thrust prior to Squat
A. Power Clean; 1.1 x4-6 sets, rest 2-3 minutes b/w sets (Start at 90-95kg and build to a challenging double aiming to beat 125kg. Not a max set - if speed/ power drop off cut it. Note all loads working up)
B. Safety Bar Squat; 6-8 moderate-smooth reps every 3:00 for 9:00-15:00
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 respectively)
+
10 Sets @~80% effort
7 CTB Pullups
8 Burpee (jump and touch pullup bar)
10 cal Skierg
15 cal AB
7 K.HSPU
Rest 2:00 b/w sets
*Hit every other set in reverse order. Note time each set
A) 125kg which felt really good. More vertical extension
B) 50kg/Side @ Box - no pain
C) 13 Reps in 3 Sets
+
2:38-3:00 per round. Good one.
+
8x10 Ring Swings
7x10 Bottom of Dip Swings
6x10 Top of Ring Swings
5x10 Low Ring Pull Back Drill
All sets every :90)
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Monday July 13, 2020
Title: Monday Core
Status: missed
A) Parallette Shoot-Through: 3 Sets of 10 Reps, rest :60
B) Pallof-Press: 3x 8/Seite @ 2020 - note weight
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Tuesday July 14, 2020
Title: Dienstag
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) Row: 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 >19 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+12 Sets @ more of 1:32 than 1:30 but still always in range - really happy with that! Felt good today.
On First Set my HR rose higher and higher and on second set it was basically the same in all intervals and also lower. (around 160 - first was around 158-172)
Maybe that helps you
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Wednesday July 15, 2020
Title: Mittwoch
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: Snatch empty bar warm-up!
A1. AB; 1:00 @275-300 watts, rest 1:00
A2. PS; 1.1.1.1.1.1 @90kg, rest 1:00 (perform these as a cluster set. Have a sense of urgency here, but do not sacrifice your quality for a faster time. Note time for each set)
B. BB Front Rack Step Up; 6-8 reps/ side alternating ea/ rep x2-4 sets, rest as needed (45kg. 24" box - goal is 24 total reps across first 2 sets)
--> Belt squat?
C. BB CGBP @21x1; 6-8 moderately challenging reps x2-4 sets, rest as needed
D. DB Pull Over @controlled tempo; 8-10 reps @22.5kg x2-3 sets, rest as needed (full inhale and exhale when you reach your end range of motion. note load)
+
24:00 AMRAP in 1:00 on/ off blocks
25 cal Skierg
20 Toes to Bar
15 BBJSD (30")
10 Alt DB Snatch (50#)
Notes:
-The goal for this broken-AMRAP 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
+ Cool-Down:
Split Squat Rock Back!
A)
1:45
1:28
1:27
- tough.
B) Did Belt squats today. 2 Sets of 8 at 55kg/Side
C) Damn I forgot this. Put pecs were sore from Monday’s gymnastics work
D 3x8 @ 22,5kg - also improving
+
3 Rounds + 2 BBJ - great workout. All TTB unbroken if possible. Ski around 1300-1400. Box Jumps that height are rough for me.
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Wednesday July 15, 2020
Title: Wednesday Core
Status: missed
A) GHD Sit-Up: 50-35-20:
GHD Sit-ups
Good Mornings (Empty Barbell)
After Each Set:
1 Minute Double Kettlebell Overhead Hold (53’s/35’s)
KILOS:
Kettlebell – 24/16
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