Training week due Jan 3rd

Dec-28

AM

TTT Throwdown (TBD)

*modify as needed

9:03 on the throwdown. About 90% effort. But felt great.

PM

A1. Double KB Push Press – 3 x 10; rest 60sec (building by elbow tolerance)

Up to 70# KBs – no pain

A2. Foot Assisted MU Transition x2 + Foot Assisted Rings Dip x2 + Rings Support x10sec – 3 x sets of the complex; rest 60sec

A3. Parallette L-sit Hold – 3 x AMSAP; rest 60sec (feet over bumper)

B1. Legless RC from Seated – 3 x 2 climbs (up and down); rest 60sec

B2. Double DB Bench Press – 3 x 10; rest 60sec (building by elbow tolerance)

B3. Stall Bar Alt Single Leg Lift w/ 3sec hold at top – 3 x 6-8 alt reps; rest 60sec 

All painfree!

Dec-29

AM

Primer

A1. Tap Bar Jump Shrug – 3 x 3; rest as needed (95-115#)

A2. Medball Overhead Throw to Wall – 3 x 4; rest as needed (step into the throw, alternate lead leg each set)

+

A. Squat Clean – build to mod-heavy double for the day; rest as needed

285# solid reps

B. Squat Clean – 1 rep every 20sec for 15 toal reps @ 75-80% of „“A““

235# was easy, but this helps me to get more efficient on pulling/getting under the bar

C. Jerk Dip x2 + Split Jerk x2 – 4 moderate, working sets of the complex; rest as needed (continue to use elbow as guide)

Build to 225# – was painfree

+

EMOM for 10min

Odd – 3-5 Reverse Band DL (heavy across –> use loading from last week as guide here

Even – 5-10 reps HSPU Variation (options: Yoga Push-ups / Pike HSPU / HSPU to elevation / K.HSPU / HSPU) –> just let  me know where we are at with this here so I can continue to guide our progressions

440# for the top set on DL and 10 strict hspu each time

+

C1. BB Hip Thrust – 3 x 5 @ 90% oe heavy 5 from last week across; rest as needed

C2. Single-arm Plate Windmill – 3 x 7 ea side; rest as needed

C3. DB 2-arm Zottmans Curl @51×1 – 3 x 6-8; rest as needed

440# for hip thrusts

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

Last 800 meter in 2:31 – coming back slowly

Dec-30

Rest

Dec-31

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 (building 135–>165# based on elbow tolerance)

This went well, can build into some heavier snatching. But I feel like percentage work/mod work will benefit me more to refine some mechanics for now.

B. High Catch Snatch Balance x2 + Overhead Squat x2 – build to 185-205# by feel; rest as needed

No problem!

C. Snatch Deadlift – 3 x 1.1.1; rest = reset b/t reps + 2min @ 275-295# (use straps)

D. KB Goblet Curtsey Box Step-down- 3-4 x 6 ea side; rest as needed (starting from

+

3 Sets:

50ft BB FR Walking Lunge @ 135-165#

6 Foot-assisted MU transitions (minimize your assistance based on elbow tolerance)

Rest 90sec b/t sets

Done, lunges feel good. Muscle up transitions are painfree and feel better!

PM (note: these are suggestions, if you would rather keep this as a base-support + mixed touch session we can!)

10min Choice cyclical @ ramping pace / effort every 2min

+

10min AMRAP @ cruise

15cals Row

12 Wallball

9 Erg-facing burpees

Rest 5min

+

10min AMRAP @ cruise

15cals AB

12 KB Swings

9 TTB

Rest 5min

+

10min AMRAP @ cruise

15cals Ski

12 TTB

9 BJO @ 24″“

+

10min Choice Cyclical @ easy recovery pace

This was fun, can keep those in, these are even better than base support. I was just considering base support because I didnt want to „crush“ myself on the day when I‘m working/coaching the most. These sessions are perfect!

Jan-1

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. Yoke SJ Recovery – 3 x 4 alt reps; rest as needed (265-305# based on elbow tolerance)

This feels great.

B. Push Press x2 + Push Jerk x2 – 4 sets of the complex @ 205#; rest as needed

Done and no pain

+

4 Sets: (think of this more like strength work and less like a metcon / intervals)

60 Double-unders

6 Sandbag OTS @ 150#

12 HSPU (variation of your choice based on elbow tolerance)

Strict hspu all the way, no pain

+

Elbow Support

C1. Bottom of Rings Dip Iso Hold – 3 x 15-20sec; rest as needed (progress your degree of elbow flexion ea set)

C2. German Hang (low rings) – 3 x 15-20sec; rest as needed (straight-arm isometric strength!)

This feels great

PM

20min Self-guided Aerobic Prep

+

For time: @ 85-90%

1.5k C2 Bike

60 Wallball

30 Pull-ups

1k C2 Bike

40 Wallball

20 Pull-ups

500m C2Bike

20 Wallball

10 Pull-ups

Couldnt time that one. But this was a great workout for me. (Someone turned off the clock)

+

20min to play with DU tech

(sent in separate email)

Jan-2

AM

Primer

A1. DB 2-arm Jump Squat – 3 x 5-6 @ 40-45#; rest as needed(stay above parallel)

A2. Tall Box Jump from full Squat – 3 x 4-5 @ 30#; rest as needed

*https://www.instagram.com/p/B6GwhlJl_jw/

+

A. Pressing Snatch Balance – 3 x 5; rest as needed (75-95#)

B. Reverse Bands HB Back Squat – 3 x 3-5 @ 400# w/ same band setup as before

*bands attached to top of rack, work on the INSIDE of your power rack

5,5,4 reps, pretty tough.

+

EMOM for 20min (DB Tech)

MIn-1 – 10 Alt DB Snatch (choice style & load)

Min-2 – 10 DB Thrusters (choice 1-arm / 2-arm / load)

Min-3 – 8 DB 2-arm Box Step-up / Step-over (single or double)

Min-4 – 4 DB Devils Press /// 6 Double DB Power Snatch

Min-5 – 50ft Walking Lunge Variation

Done, devilspress is also okay now

PM

15min Aerobic Prep (gradual build-up, mixing ergs + flow)

5min Breathing Prep (diaphragm release)

+

Row – 3 x 10sec @ 100% effort; rest to full recovery

+

Broken 2k #1

800m

Rest 60sec

600m

Rest 60sec

400m

Rest 60sec

200m

*pace these @ 1-3sec faster / 500m than your PR 2k pace, for the 400 / 200m intervals…if you are feeling GOOD can push it a bit more

*add total time (minus rest) to get estimated 2k pace

+

10min Choice Cyclical @ easy recovery pace

10min Pursed Lip Breathing @6060 cadence

6:39 – pretty happy with that, rowing feels better already. Not a bad row with my 175# Bwt.

Jan-3

10min Warm-up circuit

1 Burpee + 50 Swim

2 Burpees + 50 Swim

3 Burpees + 50 Swim

4 Burpees + 50 Swim

…continue pattern up to 10min

+

Stroke prep

4 x 25 / 2-3 breath rest – catapult drill

30sec rest into:

2 x 50 / 30sec rest – 3-stroke glide

30sec rest into:

4 x 25 / 2-3 breath rest – hip driven stroke

30sec rest into:

2 x 50 / 30sec rest – free swim w/ focus on gliding out on the lead arm (keep arm lead while breathing!)

rest as needed b/t rounds

*https://www.youtube.com/watch?v=UFcNEXAp4Bg

*https://www.youtube.com/watch?v=wtLDKov6L2Q

*https://www.youtube.com/watch?v=W0SBXYd9uGE

*https://www.youtube.com/watch?v=KRdbsImF4BE

+

Conditioning

2 x 100 / 45sec rest – hold 300m TT pace

3 x 75 / 30sec rest – hold same pace (or slightly faster)

4 x 50 / 20sec rest – hold same pace (or slightly faster)

5 x 25 / 15sec rest – hold same pace (or slightly faster)

+

Variance

6 x 75 / 40sec rest

25 Kick w/ board + 25 Backstroke + 25 Freestyle

*https://www.youtube.com/watch?v=jrjJuR4AK-8