Nov-19
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
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A. Muscle Snatch – 3-5 on the min for 6min (starting w/ empty BB and progressling by feel)
Build to 105# – progress, painfree
B. Hover Panda Pull – 4 x 4; rest as needed (heaviest load from last week across)
265# across
B. Bottoms Up OVERHEAD SQUAT – 4 x 4; rest as needed (175-185# across)
Went well.
C. KB goblet Cossack Squat – 4 x 10-12 alt reps; rest as needed (moderate load, focus is getting some active control over IR on both legs)
I like movement work like that
D. BFR DB 2-arm Box Step-up – 4 x AMRAP-2 ea leg; rest as needed (65# / 24″“, complete ALL reps on one leg before switching)
*BFR wrapped @ 6/10 tension
7-8 reps/leg, that gets heavy
PM
Base Support:
60min Base Support @ EN2 (65-75% HR max)
*mix & match Ergs / Road Running / Cycling / etc
Done on outdoor road bike. Last few days with sunshine in Austria 🙂
Nov-20
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:
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A. Jerk Drive – 4 x 4; rest as needed (use 90%+ of heaviest load from last week across)
335-345# across
B1. Hang Power Clean – 4 x 4-5; rest as needed (build to moderate for the day — will progress this in coming weeks)
Went up to 215# – good to stay moderate for now on the ellbow, but painfree
B2. Wtd. Vest Uneven Grip Pegboard Pull-up – 4 x AMRAP-1; rest 30s/60s (alt lead hand ea set)
Did 8/8,8,8,7/7,7/7 with a 20# vest each set
C1. Single-arm Farmers Handle DL x6 + Carry x100ft – 4 sets of the complex ea side; rest 60sec (building, moderate for the day)
Built to 125#
C2. Rings False-grip Pull-up – 4 x AMRAP-2; rest 60sec (if you get over 10 reps in first set, add external load)
12,10,10,9 with 20# DB bt legs
D1. Wall-supported Bottom of Push-up Position Iso Hold – 3 x 15-20sec; rest as needed
D2. Light Bottoms Up KB Bent-arm Carry – 3 x 15-20sec ea side; rest as needed
Rehab went great, i was able to progress to a full push up hold painfree. All done with BFR wrap.
PM
A. Free HS Hold – 10min practice (start w/ free holds, progress based on elbow comfort)
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Filthy 150 Event #1
1k Ski for time
@ 0:00 / 2:00 / 4:00 / 6:00
20m HS Walk
*this should be a FUN event — take it @ cruise pace
5:49 – didnt push it on the ski because aggressive sprinting still doesnt feel good. But sprinted each hs walk and was painfree. Wasnt limited at all on the fatiqued hs walk, felt great.
+
20min to play with DU tech
(sent in separate email)
Very cool, i like some play, really relaxing
Nov-21
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 4-5 @ 20#; rest as needed
+
A1. Banded KB Empty BB OH Carry – 4 x 60-75ft; rest as needed (44# KB’s)
This feels great
A2. Banded Cossack Squat – 4 x 10-12 alt. reps *focus on increasing internal rotation
B. HB Back Squat – Build to heavy 5 for the day; rest as needed
C. HB Back Squat –> follow drop set notes below
(a) if heavy 5 is heavier than last week –> 3 x 5 @ 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
385# for 5 – boom
+
EMOM for 15min
Min-1 – 10 Alt DB Snatch
MIn-2 – 10 DB 1-arm OHS (5/5 ea hand)
Min-3 – 10 DB 1-arm Hang Clean & jerk (assuming this is OKAY on elbow)
Min-4 – 20 steps DB 1-arm OH WL
Min-5 – 10 Alt Single DB Alt Box Step-ups
*start w/ light load and progress by feel ea round to „“heavy““ for the day based on elbow tolerance
I worked up to 55# – was fine for ellbow
PM
15min Aerobic Prep (gradual build-up, mixing ergs + flow)
5min Breathing Prep (diaphragm release)
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Row – 3 x 10sec @ 100% effort; rest 3min to recovery
**RECORD WATTAGE NOT PACE
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Every 90sec for 30min
Row – 15sec @ 80% of max wattage from above
*end the workout and move on if you cannot maintain target wattage
+
10min Choice Cyclical @ easy recovery pace
10min Pursed Lip Breathing @6060 cadence
814 WATTS + 650 watts for 30 minutes!
Nov-22
Warm-up
1 x 100 – Free / Back by 25
2 x 50 – Free / Back by 25
4 x 25 – Odd – Free / Even – Back
*https://www.youtube.com/watch?v=jrjJuR4AK-8
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Flip Turn Progression
Accumulate 5 flip turns from mid-pool
**THIS WEEK BEGIN INTEGRATING FLIP TURNS INTO ACTUAL SWIMMING**
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8 x 25 / 10sec rest – free swim @ cruise-strong
4 x 25 / 20sec rest – kick w/ board (+ snorkel if you have one)
… rest to recovery
10 x 25 / 15sec rest – free swim @ cruise-strong
4 x 25 / 20sec rest – kick w/ board (+ snorkel if you have one)
… rest to recovery
12 x 25 / 20sec rest – free swim, holding 15sec
4 x 25 / 20sec rest – kick w/ board (+ snorkel if you have one)
… rest to recovery
*https://www.youtube.com/watch?v=bQ4G0nykyjE
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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-23
AM (TTT Throwdown)
-TBD-
Too much to scale this time with ellbow. So I did a team workout with my girlfriend
100 cal AB buy in
8 Rounds (one full round each)
5 Dball over shoulder 150#
10 strict Pull ups
50 ft hs walk
100 cal AB buy out
PM
Self-directed easy recovery work **outdoors**
Nov-24
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. Pause Squat Clean (below knee x2sec) – 4 x 4; rest as needed (build to mod-heavy 4 for the day, max rest b/t reps = 10sec)
245# – feels good.
B. Banded Bench Press Eccentrics – 4 x 5-6; rest as needed (control ONLY the eccentric portion, have someone assist the concentric. Empty Bar + VERY LIGHT Bands — want to load the TOP end of the strength curve to minimize loading on triceps tendons)
This worked great. Could do the concentric on my own and even load it up to 135# – almost back
C. Clean Grip DL – Build to heavy 5 for the day; rest as needed
(a) if heavy 5 is heavier t zu han 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
415# x 5
D1. BB Hip Thrust – 3 x build to heavy 8 for the day; rest as needed
415# also
D2. Side-lying GHD Sorensen Hold – 3 x 10-15sec ea side; rest as needed
PM
15min Aerobic Prep (gradual build-up, mixing ergs + flow)
5min Breathing Prep (diaphragm release)
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*this can ALL be done on AAR based on weather*
A. Run – 4 x 400m; rest 90sec (increasing speed each repeat 60–> 90% effort)
Rest-walk 400m
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2 Sets
Run – AMRAP sets of 400m @ 2nd fastest split from „“A““ above; rest 90sec b/t repeats
*each series capped at 4 x 400’s
Rest-walk 400m b/t sets
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Finish w/ Long, easy Jog ~2-3k
Did the 400s at a 1:26 average, running isnt were it was but I‘m coming back here fast.
Overall GREAT week and I‘m progressing well. Still looking forward to the deload on dec 5th. Some heavy weeks behind us. Feeling strong and healthy except ellbow.
FLO‘S Training Blog 