Nov-3
AM
Primer
A1. Medball Scoop Throw – 3 x 5-6 @ 14#; rest as needed
A2. SIngle-leg Box Jump – 3 x 3-4 ea leg; rest as needed
+
A. Snatch Deadlift Isometric Hold @ 1„“ below knee – 5 x 5-7sec; rest as needed (set pins so that the bar is static, this should be a 90% effort pull)
This is awesome, deadlifts felt SO MUCH better afterwards
B. Bench Press „“LOCKOUT““ Isometric Hold – 5 x 5-7sec; rest as needed (moderate load, unrack the bar and hold at top)
Done at 225# across – no pain
C. Clean Grip DL – Build to heavy 5 for the day; rest as needed
405# for 5 with reset. Man those were really solid, getting better at DLs.
Video:
D1. BB Hip Thrust – 3 x 8-10; rest as needed (heavy across)
305# across
D2. DB 1-arm Elbowing Row – 3 x 8-10 ea side; rest as needed (moderate, use elbow pain as your guide)
75# DB across, no pain
PM
15min Aerobic Prep (gradual build-up, mixing ergs + flow)
5min Breathing Prep (diaphragm release)
+
For time @ cruise
600m Ski
60 DU
600m Row
60 DU
600m AB
60 DU
Rest 4
For time @ strong
400m Ski
40 DU
400m Row
40 DU
400m AB
40 DU
Rest 3
For time @ full SPRINT effort
200m Ski
20 DU
200m Row
20 DU
200m AB
20 DU
That was disgusting. I had to sub ski on the strong/sprint part because of ellbow so i did Row/C2 bike/AB.
Last set was at 1:32/500m row + 1:31/1000m bike and 800 watts on bike. So much blood in my legs, I thought I shit myself haha
Nov-4
Rest (include your tricep rehab)
Nov-5
AM
Prep
A. Full Catalyst Athletics Standard Warm-up
*https://www.catalystathletics.com/video/74/Catalyst-Athletics-Standard-Warm-up/
B. Loaded McGill Big-3 – 1-2 cycles (or choice trunk stiffness)
C. CNS Primer
-Medball Scoop Throw – 2 x 5-6; rest as needed
-Medball Overhead Slam – 2 x 5-6; rest as needed
+
A. Snatch Panda Pull x2 + Hover Panda Pull x2 – 4 sets of the complex; rest as needed (use 90-100% of heaviest load from last week across)
265# across – getting more comfy with timing, please let them in for a few more sessions!
B. Snatch Grip OH Iso Hold – 15sec on the min for 6min (can progress load based on feel this week)
Bottom up OHS instead, worked up to 175# x 3 slow reps painfree! My PT was next to me and watched it and „allowed it“. So thought its fine to progress a little faster
C Double KB Single Leg RDL – 4 x 8-10 ea leg; rest as needed
53# KBs across
D. BFR DB 2-arm Box Step-up – 4 x AMRAP-2 ea leg; rest as needed (50# / 24″“, complete ALL reps on one leg before switching)
*BFR wrapped @ 6/10 tension
10-12 reps each
PM
Base Support:
60min Base Support @ EN2 (65-75% HR max)
*mix & match Ergs / Road Running / Cycling / etc
Nov-6
AM
Prep
A. Trunk Stiffness: 2 cycles McGill’s Big-3
B. Glute Activation: 2 cycles (10 Steps Miniband lateral glute march + 10 Miniband Side-lying Clamshells + 10 Miniband Glute-bridge)
C. Scap Activation: 1 cycle through theraband shoulder routine:
+
A. Jerk Drive – 4 sets x AMRAP-2 @ same load as last week; rest 90sec
(assuming aggressive front rack work doesn’t bother your elbow — if it does, sub for jerk dips)
9-7-7-6 at 315#
+
3 Rounds:
100ft Sled Drag @ heavy
10 Strict Pull-ups
+
3 Rounds
100ft Farmers Carry @ 100#
8 Strict Wtd. Pull-ups
+
3 Rounds
100ft Sandbag Bearhug Carry @ 100#
6 Strict Wtd. L-pull-ups
All rounds unbroken with fluid pace. Wtd pull ups with 20#.
PM
A. Free HS Hold – 10min practice (start w/ free holds, progress based on elbow comfort)
This was okay, progress!
+
For time:
12-9-6-3 – Sandbag OTS @ 150/100#
50ft HS Walk b/t ea set
*if HS walk is out due to elbow, sub for 300m Ski b/t ea set
Hs walk still a bit risky, will get into it next week. Hard effort ski also irritates a bit but I wanted to do it as bloodflow and rehab. So i did 12-9-6-3 alway AFAP and 300m ski @mod pace
+
For time:
2k AB
30 GHD Sit-ups
20 BBJO @ 30/24″“
1.5k AB
20 GHD Sit-ups
15 BBJO @ 30/24″“
1k AB
10 GHD Sit-ups
10 BBJO @ 30/24
Not sure about the time, but I did the bike at 400-450 watts and the rest really fast. Felt good
Nov-7
AM
Primer
A1. DB 2-arm Jump Squat – 3 x 5-6 @ 35#; rest as needed(stay above parallel)
A2. Max Height Wallball – 3 x 3-4 @ 20#; rest as needed
+
A. Snatch Pull from blocks above knee – 4 x 3; rest as needed (build to heavy triple for the day)
320# – feeling stronger and stronger
B. Behind the Neck Snatch Grip Push Press – 4 x 3; rest as needed (build by feel)
Did OHS instead, setup bottom up – 3 x 6-8 reps @135# – ellbow is getting better but dynamic movement is a bit too early
C. HB Back Squat – Build to heavy 5 for the day; rest as needed
Build up to 370# + backoff sets at 335#
D. HB Back Squat –> follow drop set notes below
(a) if heavy 5 is heavier than last week –> 3 x 4 @ 90% of „“A““
(b) if heavy 5 is equal to last week –> 3 x 12-15 @ 135# w/ BFR @ 6/10 tension
(c) if heavy 5 is less than last week –> end the session
PM
15min Aerobic Prep (gradual build-up, mixing ergs + flow)
5min Breathing Prep (diaphragm release)
+
Sanctional Conditioning Support
Regional Triple-3
3k Row
300 Double-unders
3mi AAR
39:16 – Pretty tough!
Nov-8
Warm-up
8 x 50 / 3 breath rest – free swim @ smooth pace
*https://www.youtube.com/watch?v=UFcNEXAp4Bg
+
Flip Turn Progression
Accumulate 10 flip turns from mid-pool
+
2 Sets
4 x 25 / 40sec clock – Straight-arm recovery over the surface (focus on „“““open shoulders““““)
2 x 50 / 1:10 clock – Freestyle swim working to „“““carry over““““ open shoulder & rotation
1min Rest
+
2 Sets
3 x 100 / 2:00 clock – freestyle swim increasing effort each repeat by feel
Rest 6min b/t sets (stretch out on land, get shoulder and legs loosened up)
+
6 x 25 / rest as needed – 12.5y @ 90% sprint pace / 12.5y @ smooth swim carrying speed with minimal effort
+
Cool-down
10min relaxation breathing on deck (prop feet up, keep knees and hips flexed at 90degrees, breath w/ @6060 cadence)
*https://youtu.be/hb9h3U2lHP0?t=21
Dome- getting better here. Will upload some videos next time
FLO‘S Training Blog 