Nov-11
Rest
Nov-12
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. Hover Panda Pull – 4 x 4; rest as needed (build to heavy 4 for the day)
265#
B. Bottoms Up OVERHEAD SQUAT – 4 x 4; rest as needed (165-175# across)
Done painfree
C Double KB Single Leg RDL – 4 x 8-12 ea leg; rest as needed (match load)
53# across
D. BFR DB 2-arm Box Step-up – 4 x AMRAP-2 ea leg; rest as needed (60# / 24″“, complete ALL reps on one leg before switching)
*BFR wrapped @ 6/10 tension
10-12 reps/leg
PM
Base Support:
60min Base Support @ EN2 (65-75% HR max)
*mix & match Ergs / Road Running / Cycling / etc
60 minutes:
1000 meter Row
1000 meter Run for 60 min
Nov-13
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:
*https://youtu.be/O31MmhW72WE
*https://youtu.be/K_ZwQLyueVg
+
A. Jerk Drive – 4 x 3; rest as needed (build to heavy triple, going to be a lot heavier than 315# based on your 9-rep first set last week!)
(assuming aggressive front rack work doesn’t bother your elbow — if it does, sub for jerk dips)
365# feeling good
B1. High Handle Sled Push – 4 x 100ft; rest 60sec (mod-heavy grinding load)
B2. Uneven Grip Pegboard Pull-up – 4 x AMRAP-1; rest 30s/60s (alt lead hand ea set)
C1. Reverse Sled Drag – 4 x 100ft; rest 60sec (mod-heavy grinding load)
C2. Rings False-grip Pull-up – 4 x AMRAP-2; rest 60sec (if you get over 10 reps in first set, add external load)
15# DB bt feet – 12,11,11,10
PM
A. Free HS Hold – 10min practice (start w/ free holds, progress based on elbow comfort)
+
3 Rounds for QUALITY
50ft Sandbag Bearhug Carry
50ft HS Walk (assuming elbow feels like it can handle…if not sub for choice carry variation)
Done, hs walk controlled and slow but no pain!
+
20min AMRAP @ CRUISE EFFORT
400m AAR
30 Box Jumps / Step-ups @ 24″“ (’20 Open standard)
20 TTB
Did 4 Rounds + AAR and some Boxjumps
Nov-14
AM
Primer
A1. DB 2-arm Jump Squat – 3 x 5-6 @ 35#; rest as needed(stay above parallel)
A2. Max Height Wall Ball – 3 x 4-5 @ 20#; rest as needed
+
A. Snatch Pull from blocks 1″“ below knee – 4 x 3; rest as needed (use heaviest from last week ACROSS)
305# across
B. Banded KB Empty BB OH Carry – 4 x 60-75ft; rest as needed (35# KB’s)
Went well! No pain
C. HB Back Squat – Build to heavy 5 for the day; rest as needed
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
375# x 5 reps + backoffsets, this was more like a 5RM with no belt. I wont be able to squat more (safely haha) next week.
PM
15min Aerobic Prep (gradual build-up, mixing ergs + flow)
5min Breathing Prep (diaphragm release)
+
2016 Games: Rope Chipper
200m Ski
50 Double-undersn (w/ heavy rope)
200m Row
50 Double-unders (w/ heavy rope)
0.4mi AB
50 Double-unders (w/ heavy rope)
200m Row
50 Double-unders (w/ heavy rope)
200m Ski
90ft Sled Pull @ 310#
7:31 was fine but not a 100% effort, had a long day!
Nov-15
Warm-up
3 Rounds:
50 Swim
50 Kick
50 Backstroke
*https://www.youtube.com/watch?v=jrjJuR4AK-8
+
Flip Turn Progression
Accumulate 5 flip turns from mid-pool
*https://youtu.be/D76lM087ExI
**THIS WEEK BEGIN INTEGRATING FLIP TURNS INTO ACTUAL SWIMMING**
+
2-3 Rounds (final round w/ fins if you have them)
4 x 25 / 45sec – Odd – FAST / Even – „perfect stroke“
3 x 50 / 1:15 – building speed to FAST
1 x 150 / 3:30 – @ smooth (use paddles if you have them)
+
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
Nov-16
AM (metcon / sport-specific)
Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times
Had to sub the push ups and did strict pull ups instead. Did 4 rounds + each round.
PM
Self-directed easy recovery work
Did some easy jogging and a lot of stretching/compex/mobilty/meditation
Nov-17
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 7sec; rest as needed (set pins so that the bar is static, this should be a 90% effort pull)
B. Bench Press „“LOCKOUT““ Isometric Hold – 5 x 7sec; rest as needed (moderate load, unrack the bar and hold at top)
265# painfree – did some easy bench at 95# to warm up/rehab
C. Clean Grip DL – Build to heavy 5 for the day; rest as needed
(a) if heavy 5 is heavier than last week –> 3 x 3 @ 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
410# + 3×3 at 365#
D1. BB Hip Thrust – 3 x 10-12; rest as needed (match loading to 2wks ago)
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# across – no pain
PM
15min Aerobic Prep (gradual build-up, mixing ergs + flow)
5min Breathing Prep (diaphragm release)
+
*this can ALL be done on AAR based on weather*
A. Run – 5 x 200m; rest 60sec (increasing speed each repeat 60–> 90% effort)
Rest-walk 400m
+
2 Sets
Run – AMRAP sets of 200m @ 2nd fastest split from „“A““ above; rest 60sec b/t repeats
*each series capped at 5x 200’s
Rest-walk 400m b/t sets
+
Finish w/ Long, easy Jog ~2-3k
Fastest was 27 seconds, bit distance not 100% accurate because I didnt have a track available.
Averaged 30 seconds on all repeats, one direction always slightly with elevation. Felt good. Not too tough.
Nov-18
Rest
Overall ellbow gets better and I‘m able to benchpress moderate load (heaviest was 50# DBs for now)
Pulling is painfree in all variations, Locked ellbow painfree. Continuing with rehab and sessions with PT, hoping 1 week or 2 weeks at maximum for full recovery.
FLO‘S Training Blog 