Dec-13
Self-directed Recovery Run
60 minutes easy JOGG
Dec-14
AM (TTT Throwdown)
AB / DU / Devils Press
*modify as needed
14:41 with no push up devilspress
PM
5min Breathing Prep (diaphragm release)
+
Progressive Desaturation Intervals
2 Sets: (choice erg)
5min @ Easy recovery pace
4min @ Smooth-aerobic
3min @ Cruise-aerobic
2min @ Strong-aerobic
1min @ FAST
Rest 2min
15sec Sprint @ 100% effort
Rest 4min b/t sets
+
Pursed Lip Breathing @6060 cadence – 3 x 10-15 breaths; rest as needed
THIS WAS COOL!
2 minutes at 450
1 minutes at 550 watts
Dec-15
AM
Primer
A1. Tap Bar Jump Shrug – 3 x 3; rest as needed (95-115#)
A2. Medball Overhead Throw to Wall – 3 x 2; rest as needed (step into the throw, alternate lead leg each set)
+
A. Pause Clean DL x2 + Hang Power Clean (below knee) – in 5 sets, build to tough complex for the day + 3 sets @ 85-90%; rest as needed
Build to 265#!
B. Split Jerk Stance BB Shoulder Press @31×1 – 3 x 4-6 ea side; rest as needed (moderate across)
105# across
+
EMOM for 10min
Odd – 5 Banded Clean Grip DL (275# bar load + mod band tension — goal is to maintian tension throughout full ROM)
Even – AMRAP-4 Rings Push-up w/ 2sec Rings Turn-out at top (moderate sets leave 4-6 in the tank each set)
This was cool but I can easily do push ups for 1 minute unbroken in that setting, no pain!
+
C1. BB Hip Thrust – 3 x 8 @ 90% of heavy 8 2wks ago; rest as needed
⁃170kg across
C2. Single-arm Plate Windmill – 3 x 5 ea side; rest as needed
C3. DB 2-arm Zottmans Curl @51×1 – 3 x 5-7; rest as needed
PM
15min Aerobic Prep (gradual build-up, mixing ergs + flow)
5min Breathing Prep (diaphragm release)
+
3 Sets:
5 x 200m @ 2-3sec faster than 1mi pace; rest 40sec
Rest-walk 4-6min b/t sets
+
1mi Cruise Run w/ 20# vest
+
10min Walk @ easy recovery pace
That was tough because I was stupid and miscalculated the pace haha averaged 33 sec per 200 meter, which was pretty fast and hard.
Dec-16
Rest
Dec-17
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. Power Snatch x2 + Squat Snatch x1 – 1 complex on the min for 6-8min (start @ 115# and progress by feel / elbow tolerance)
*we’ll pick up where we left off here –> will use your loading as guideline
Build up to 145# – was fine but wanted to stay safe! No pain
B. Bnk Snatch Push Press x2 + Overhead Squat x2 – build to 185-205# by feel; rest as needed
Up to 205# – no pain
C. Snatch Deadlift – 3 x 1.1.1; rest = reset b/t reps + 2min @ 275-295# (use straps)
D. KB goblet Curtsey Lunge – 4 x 6-8 ea leg; rest as needed (moderate load, focus is getting some active control over deep hip IR + flexion on both legs)
+
3 Sets:
16 DB 2-arm Box Step-overs @ 24″“ / 50-65# (by feel)
10 Tall-kneeling Banded MU’s (moderate band tension, should have some local fatigue by the end)
Rest 90sec b/t sets
Step overs were TOUGH and banded MU were OKAY but I had some feeling on the injured spot, but no pain.
PM
Base Support:
60min Base Support @ EN2 (65-75% HR max)
*mix & match Ergs / Road Running / Cycling / etc
*every 4-5min perform 60sec choice skill work (CF basic conditioning elements)
Done with some pull ups, ttb and DU
Dec-18
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. Yoke SJ Recovery – 3 x 4 alt reps; rest as needed (moderate load)
265#
B. Push Press x2 + Push Jerk x2 – 4 sets of the complex building by elbow tolerance; rest as needed
Build up to painfree 205# – getting somewhere
+
3 Rounds for QUALITY
500m Ski
15 Double KB DL (100#)
50ft HS walk
Nice combination, made hs walk challenging, no time
+
Elbow Support
C1. Foot-assisted Bottom of Rings Dip Iso Hold – 3 x 10-15sec; rest as needed (progress your degree of elbow flexion ea set)
C2. Foot-assisted German Hang (low rings) – 3 x 10-15sec; rest as needed (straight-arm isometric strength!)
Done without leg assist
PM
A. Free HS Hold – 10min practice (start w/ free holds, progress based on elbow comfort)
+
3 Sets, each @ 85-90%:
25cals C2 Bike
20 Erg-facing Burpees
50 Double-unders
20 TTB
25cals C2 Bike
Rest 3min b/t sets
Doubles improving, these were cool. Pretty much 5 minutes per intervall.
+
20min to play with DU tech
(sent in separate email)
Dec-19
AM
Primer
A1. DB 2-arm Jump Squat – 3 x 5-6 @ 40-45#; rest as needed(stay above parallel)
A2. Max Height Wallball – 3 x 4-5 @ 30#; rest as needed
+
A1. Pressing Snatch Balance – 3 x 5; rest as needed (building very light load)
Like that, feels like its hitting the right spots (pressing in deeper oh positions put more pressure on triceps tendon) no pain
B. Reverse Bands HB Back Squat – build to HEAVY triple for the day (establish our working load ranges — use moderate band assist)
400# for last set
*bands attached to top of rack, work on the INSIDE of your power rack
+
EMOM20: *building load
1. 10 DB Overheadsquat
2. 6 DB HPC + 6-8 Strict Pull ups
3. 6-8 Double DB Snatch
4. 6 DB Front Squat + 6-8 Butterfly Pull ups
Self directed DB and skill work, joined my girlfriend
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
804 watts
+
Every 90sec for 45min
Row – 15sec @ 80% of max wattage from above
*end the workout and move on if you cannot maintain target wattage
*final week for this progression
640 watts for all sets, didnt improve on poweroutput but was easier to sustain, is that what we wanted?
+
10min Choice Cyclical @ easy recovery pace
10min Pursed Lip Breathing @6060 cadence
Dec-20
10min Warm-up circuit:
100 Free swim loosen-up
5 Deck Push-ups (hands on the gutter, like the press-out of a bar-MU)
50 Kick w/ board, head down
15 Air Squats
100 alternating Free / Back by 25yds
5 tuck jumps + 5 front flips (in water)
+
15min Stroke Construction:
-arm-lead kick w/ board
-single-arm free w/ trailing arm down
-3-stroke glide
-Free swim
*progress your way through these drills before beginning the main training portion
*fins / snorkel optional
+
2 Sets
4 x 25 / 45sec rest – kick w/ board, head down fast
…rest as needed to regroup before starting:
4 Rounds for time:
10 Wallball (20/14# to 10ft) –> 20 Airsquat Sub
50 Swim
…
4 x 25 / rest as needed – freestyle swim @ smooth pace (pick a time before you start each and try to match it)
Dec-21
AM (TTT Throwdown)
Holiday Workout
*modify as needed
Done with no clock, was fun!
+
Some easy self directed BB work.
PM
Self-directed easy recovery work **outdoors**
2 hours hike outdoors, was at 130-140bpm range
Dec-22
AM
Primer
A1. Tap Bar Jump Shrug – 3 x 3; rest as needed (95-115#)
A2. Med Ball Overhead Throw to Wall – 3 x 2; rest as needed (step into the throw, alternate lead leg each set)
+
A1. Row – 3-4 x 500m; rest 15sec @ progressive ramp (easy –> 1k pace)
A2. Power Clean – 3-4 x 5 singles @ 75-80%; rest 3-4min (as needed to recovery)
Done at 225# – couldnt drop so I had to take the bar down, which made it pretty tough
Row splits were:
1:55
1:48
1:42
1:36
⁃ felt good, rowing feels better
B. Split Jerk Stance BB Push Press @31×1 – 3 x 4-6 ea side; rest as needed (building to mod-heavy)
Cool exercise! Up to 135#
+
EMOM for 10min
Odd – 3-5 Reverse Band DL (bands attached to rig, building target = 3-5 reps @ close to 1RM load at top)
Even – AMRAP-2 Rings Push-up w/ 2sec Rings Turn-out at top (moderate sets leave 4-6 in the tank each set)
Up to 3×465# on DL – this fries the CNS
+
C1. BB Hip Thrust – 3 x 5 build to heavy 5 for the day; rest as needed
Up to 485#
C2. Single-arm Plate Windmill – 3 x 5 ea side; rest as needed
C3. DB 2-arm Zottmans Curl @51×1 – 3 x 5-7; rest as needed
PM
15min Aerobic Prep (gradual build-up, mixing ergs + flow)
5min Breathing Prep (diaphragm release)
+
Run:
800m @ 4min
Rest 1min
800m @ 3:40
Rest 1min
800m @ 3:20
Rest 1min
800m @ 3:00
Rest 1min
800m FOR TIME
*if you fail to hit any of the target paces, move on to cruise run
+
1mi Cruise Run w/ 20# vest
+
10min Walk @ easy recovery pace
Heavy snowfalls in Austria, subbed with some running repeats on the AAR. Didnt want to do the 800m TT on runner, because I want a roadtime for reference where I‘m at. So please redo.
Dec-23
AM
A. Foot Assisted Low Rings MU Transition – accumulate 10-15 reps based on elbow tolerance
B. Foot Assisted Rings Dips – accumulate 15-20 reps based on elbow tolerance
C. Feet Elevated Wtd. Vest False Grip – accumulate 20-30 reps based on elbow tolerance
+
Self-directed BB’ing Session
Will update tomorrow
PM
Base Support:
60min Base Support @ EN2 (65-75% HR max)
*mix & match Ergs / Road Running / Cycling / etc
*every 4-5min perform 1 Round of „“Cindy““
ALSO notes for coming training:
Ellbow is progressing very well, muscle ups are still a bit uncomfortable but the rest feels great.
Thinking of progressing back into HSPU and Front Uprise in the next week. Maybe start in Skill-work setting and adding fatique from there. Your choice!
I will REST on January 1st + an easier session for 31st would be a great idea, because new years eve is the only day of the year where i will drink several beers with my friends.
FLO‘S Training Blog 