Apr-14
AM
Hinge / Squat Position Prep
A. Sled-push – 200ft; rest as needed (mod load, keep spine fixed and step feet under hips rather than in-front)
B. Hinge Position Anti-extension Pull-downs – 3 x 10 w/ moderate band tension; rest as needed
*https://www.instagram.com/p/BsWgaCSh_rt/ (drill #5)
C. Banded Quadruped Frog Rocks – 3 x 10 w/ light/mod band; rest as needed
*maintain spine stiffness throughout
Did some kneeling hip ext in superset here.
+
Big-3 core routine
A1. Wtd. McGill Curl-up – 3 x (3 x 5sec hold at top); rest as needed
A2. Side Plank Banded Row (top arm) – 3 x 10 ea side; rest as needed
A3. Bird-dog – 3 x (3 x 10sec hold); rest as needed (focus on maintaining the trunk brace from A1/A2 during bird-dog)
+
A. Bnk Snatch Press x3 + Pressing Snatch Balance x3 – 3 sets of the complex w/ empty BB (note my plan as of now is to progress you to light snatching here next week if this goes well!)
This felt perfect, even though I didnt prep my shoulder/ellbow very much. Felt like before inflammation/injury!
B. Snatch Panda Pull – 1.1.1 on the min for 6min @ 235-245# across (can use straps as needed).
Tough to sustain tight positions but was good!
C. HB Back Squat w/ Chains (if available) @20X1 – 5 x 2-3; rest 2min (bar loaded to 85% clean 1RM + moderate chain load, focus is speed out of the hole)
Done with bands and 275# – focused on hard brace and speed!
C. Plate Counterbalanced Pistol @3121 – 4 x 4-5 ea side; rest as needed
D1. Squat Position Thoracic Extension – 3 x 6 w/ 3sec pause @ top ea rep; rest as needed
D2. Single-leg GHD Hip Extension w/ thoracic rotation away from active leg – 3 x 6 controlled reps ea side; rest as needed
Great session, feeling strong!
PM
Elbow Prehab ~15min
*https://www.instagram.com/p/BXoowTTj-yu/
Shoulder Prep ~10min
-Cat / Cow – 10 reps focusing on increasing thoracic EXTENSION every rep
-wtd. Lying face-down PVC Lift-off @2.5# – 10 reps w/ 2sec hold overhead
-Cook Squat w/ focus on overhead position – 10 reps, slow & controlled
*https://www.youtube.com/watch?v=-nCVFdkpkQ0
+
Self-directed aerobic / sport prep (report on blog)
*include 3 x 10sec AB @ 100% effort; resting to full reocvery b/t sets
Did some easy intervalls to get lungs warm (60/50/40/30/20/10 seconds ascending pace – rest 1:1)
Then:
10 sec max effort (1780/1760/1780)
60 seconds easy recovery spin
10 Medball tosses
10 db high pulls/side (light weight)
5/5 SA OH step ups to 12“ box 50#
60 seconds easy recovery spin
X3 Rounds
+
10 Sets completed AFAP
10 Wallball @ 30#
10 Cals Row
10 DB Power Snatch @ 50# (create a sub here if needed for elbow)
Rest 60sec b/t sets
*if your splits / times drop off by more than 3sec, rest additional 2min then continue
*think of this as „“speed endurance““ work — goal is to preserve your highest power output for longer
Sustained all 10 sets without additional break. Splits were always 1:00-1:02
Average row pace 2300 cal/h
+
10 minutes easy bike + PWO Breathing Protocol from BM + sauna 2×15 mins + cold exposure
Also I realized that our bikes may be a bit different. We have xebek bike instead of assault. But they should have the same powercurve/wattage etc. BUT i have an assault bike at home and will test a 10 sec max in the next few days just to make sure. But shouldnt matter anyways for training when we work with percentages of the max on the xebek bike
