Nov-26
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. Muscle Snatch – 3-5 on the min for 6min (progressing from heaviest load last week)
Did some Powersnatches up to 135# – was painfree, can progress here
B. Hover Panda Pull – 4 x 4-5; rest as needed (heaviest load from last week across, use straps)
5,5,5,4,4 @265#
B. Bottoms Up OVERHEAD SQUAT – 4 x 4; rest as needed (185-205#)
Worked 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)
+
For time / quality
4-3-2-1 RC (w/ legs)
10-10-10-10 Alt DB Box Step-ups @ 50# ea hand
(taking what we’ve done and shifting to a more sport-specific variation)
About 5 minutes, grip was tough but could maintain ub
PM
Base Support:
60min Base Support @ EN2 (65-75% HR max)
*mix & match Ergs / Road Running / Cycling / etc
Bike and row for 60 minutes – still fun, thinking of integrating skillwork into blended base, is that okay for you?
Nov-27
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 x 4-5; rest as needed (match loading to last week
335# across – think light jerks are okay now! Maybe keeping it technical for now
B1. Hang Power Clean – 4 x 4-5; rest as needed (build to mod-heavy for the day — will progress this in coming weeks)
Build to 225#
B2. Pegboard Climb x1 + 3x Uneven Grip Pull-ups ea had lead – 4 x sets of the complex; rest 60sec
This was easy for me
C1. Single-arm Farmers Handle DL x6 + Carry x100ft – 4 sets of the complex ea side; rest 60sec (heaviest load from last week across)
135# across
C2. Rings False-grip Pull-up @ 20# vest – 4 x AMRAP-2; rest 60sec
10,9,9,8 reps
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
PM
A. Free HS Hold – 10min practice (start w/ free holds, progress based on elbow comfort)
+
4 Rounds for time:
30cals AB
20m HS Walk
20m Sandbag Bearhug Carry
12:31 – 400 watts on bike and fast transitions, hs walk is painfree now
+
20min to play with DU tech
(sent in separate email)
Nov-28
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
+
A. Banded KB Empty BB OH Carry – 4 x 60-75ft; rest as needed (53# KB’s)
This went well again.
B. Front Squat – Build to heavy 5 for the day; rest as needed
330# with no belt – front squat strong as always!
*no drop sets this week — will use this to guide future auto-regulation
+
10min AMRAP
10 Alt DB Snatch @ 50#
50ft DB 1-arm OH Walking Lunge
10 DB 1-arm Overhead Squat @ 50# (5/5)
10 Alt Single-DB Box Setp-ups @ 50#
4 Rounds and some reps – did it perfect because of ellbow but was painfree
PM
15min Aerobic Prep (gradual build-up, mixing ergs + flow)
5min Breathing Prep (diaphragm release)
+
Row – 3 x 10sec @ 100% effort; rest 3min to recovery
**RECORD WATTAGE NOT PACE
810 watts
+
Every 90sec for 36min
Row – 15sec @ 80% of max wattage from above
650 Watts for 36 minutes
*end the workout and move on if you cannot maintain target wattage
+
10min Choice Cyclical @ easy recovery pace
10min Pursed Lip Breathing @6060 cadence
Nov-29
Warm-up
20 x 25 / 30 – free swim @ smooth effort
+
Flip Turn Progression
Accumulate 5 flip turns from mid-pool
**THIS WEEK BEGIN INTEGRATING FLIP TURNS INTO ACTUAL SWIMMING**
+
4 Rounds / 75sec rest
25 Kick w/ board (head down)
50 Swim @ strong effort
*https://www.youtube.com/watch?v=bQ4G0nykyjE
+
3 x 300 / rest = 1/2 work
-150 smooth + 150 cruise
+
Stroke Touch-up
4 x 50 / 20sec rest – Free swim „perfect“ technique
*https://www.youtube.com/watch?v=OwyaBOuRtco
+
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-30
AM (TTT Throwdown)
Joined a class with team Assaultbike/butterfly pull ups/and boxjumps..
Intensity workout in teams (TTT not possible because of BMU)
-TBD-
PM
Self-directed easy recovery work **outdoors**
Easy walk in the woods etc.
Dec-1
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 (use load from last week across, max rest b/t reps = 10sec)
235# across – feels good
B. Banded Bench Press Eccentrics – 4 x 5-8; 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)
I was able to bench 135# + band tension, painfree
C. Clean Grip DL – Build to heavy 5 for the day; rest as needed
430# for 5 reps – boom! Getting stronger
(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
D1. BB Hip Thrust – 3 x build to heavy 8 for the day; rest as needed
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)
+
2-4 x 200’s @ progressive pace / effort
+
Broken 1mi Time Trial
800m
Rest 30sec
400m
Rest 20sec
400m
*add times to get 1mile
5:41 – (rest times included) – but it was pretty windy outside and I was pretty fatiqued from AM in hammies and legs
+
1mi Cruise Run w/ 20# vest
+
10min Walk @ easy recovery pace
Dec-2
Rest
Overall great week.
Painfree now;
Mod jerks
Mod Powersnatch
Butterfly pull ups
Benchpress
FLO‘S Training Blog 