Jan-4
AM
TTT Throwdown (Jacob Morris)
For time:
50 WB
40cals Ski
30 DBS
20 BJO
15 BMU
6:11
PM
Press / Gymnastics Strength Support
A1. DB 1-arm Push Press – 3 x 10 ea arm; rest 60sec (build to heavy 10 for the day ea side)
75# felt good
A2. Strict MU x1 + Uprise MU x2 + MU x3 – 3 sets of the complex; rest 60sec
No pain here and no problem!
A3. Parallette L-sit Hold – 3 x AMSAP; rest 60sec (feet over bumper)
About 40,30,30 seconds
B1. Pegboard – 3 x 2 climbs (up and down); rest 60sec
B2. BB CG Bench Press – 3 x 10; rest 60sec (build to heavy 10 for the day
215# x 10
B3. Stall Bar Alt Single Leg Lift w/ 3sec hold at top – 3 x 6-8 alt reps; rest 60sec
Jan-5
Qualifier Workouts – (TBD)
2 Testers
1 Max Lift
This went good. Hangsnatched 235#
Jan-6
Rest
Jan-7
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. Hang Snatch High Pull x3 + Bnk Snatch Push Press x3 + Hang Muscle Snatch x3 – 3 light, stimulative sets of the complex; rest as needed
B. Squat Snatch EMOM x9min
-3min x 3 singles @ 60%
-3min x 2 singles @ 65%
-3min x 1 single @ building 75-80% by feel
This kind of work feels right to work on some mistakes on my snatch tech
B. High Catch Snatch Balance x1 + Overhead Squat x2 – build to 205-225# by feel; rest as needed
No problem, OH feeling pretty good
C. 1″“ Deficit Snatch Deadlift – 3 x 1.1.1; rest = reset b/t reps + 2min @ 275-295# (use straps)
+
9-7-5 for QUALITY
Bar Muscle-up
Alt DB Snatch @ 70# (18-14-10 reps)
Great, didnt feel any pain on first BMU and was fun, didnt take time though
+
D. KB 1-arm Crossbody RDL – 3 x 6-8 ea side; rest as needed (moderate across)
72# KB across
PM
10min Choice cyclical @ ramping pace / effort every 2min
+
10min AMRAP @ cruise
30cals Row
20 WB
10 Erg-facing Burpees
About 3 Rounds
Rest 5min
+
10min AMRAP @ cruise
15cals AAR
15cals Ski
15cals C2 Bike
About 3 Rounds
Rest 5min
+
10min AMRAP @ cruise
50 Double-unders
15 TTB
10 KB Swings @ 2p
About 5 Rounds
+
10min Choice Cyclical @ easy recovery pace
These days are fun, no too hard b it great to work skills/get some classic crossfit volume in
Jan-8
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 – 4 x 4 alt reps; rest as needed (build to heavy for the day)
295#
B. Split Jerk – 4 x 2.2.2; rest 30sec + 2min (205-225# across)
Jerks felt really good, a good OH primer works well for me
C1. BB FR Walking Lunge – 3 x 20 alt steps (135# across…this should be MODERATE)
C2. Rings L-sit / False Grip Strict Pull-up – 3 x 3.3.3; rest as needed (turn rings out at bottom)
D1. Wtd. Vest Rings Dip Negative (5-6sec) – 3 x 4-6; rest as needed
D2. German Hang (low rings) – 3 x 20-25sec; rest as needed (straight-arm isometric strength!)
Rest was good and easy + I added
For quality:
20 hspu
15 Dball OTS
15 hspu
12 Dball OTS
10 hspu
9 Dball OTS
HAD TO SKIP PM – SO YOU CAN ADD IT AGAIN – would love to see how fast cedric was
– did a big condition session with 5 of my clients together, that happens once in a while.
PM
20min Self-guided Aerobic Prep
+
For time:
1.5k C2 Bike
20 HSPU
15 D-ball OTS *advance D-ball 15ft (150#)
1k C2 Bike
15 HSPU
12 D-ball OTS *advance D-ball 15ft
500m C2 Bike
10 HSPU
9 D-ball OTS *advance D-ball 15ft
*note I gave this to Cedric on Friday, LMK if you want to compare scores
+
20min to play with DU tech
(sent in separate email)
See notes AM
Jan-9
AM
Primer
A1. DB 2-arm Jump Squat – 3 x 5-6 @ 45-50#; rest as needed(stay above parallel)
A2. Tall Box Jump from full Squat – 3 x 4-5; rest as needed
*https://www.instagram.com/p/B6GwhlJl_jw/
+
A. 3 Position Power Snatch (hip / knee / floor) – 4-5 sets of the complex @ 60-65%; rest as needed (stating w/ lighter %age work as you suggested)
That feels good to refine, getting into flow again
B. Reverse Bands HB Back Squat – 3 x 3-5 @ 410# w/ same band setup as before
*bands attached to top of rack, work on the INSIDE of your power rack
4,4,3 reps – tough squatting, but we are going UP
+
Every 3min for 4 sets:
6 Double DB Power Snatch @ 50# ea hand
9 Double DB Thrusters @ 50# ea hand
12 Double DB Box Step-overs @ 50# / 24″“
…C2 Bike @ smooth-aerobic for remaining time b/t sets
FUN one
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 #2
1k Row @
45sec Rest
500m Row @
30sec Rest
500m Row @
*pace these @ 1-3sec faster / 500m than your PR 2k pace, for the final 500m interval…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
Please ADD this one again next week. Had a stuffy nose for 2 days and couldnt sustain my paces. Want to do it again and crush it, as a mental win
Jan-10
5min Loosen-up on land (arm swings / scap circles / etc)
5min Loosen-up in the pool
+
Efficiency
8 x 50 / 45sec rest – Freestyle Swim w/ GOLF Score
*https://www.youtube.com/watch?v=YRLLwzDwGPM
+
Conditioning
For time: report times for each Swim / Kick / Swim interval
150 Swim
100 Kick w/ board
150 Swim
…rest = 1/2 work
100 Swim
75 Kick w/ board
100 Swim
…rest = 1/2 work
50 Swim
50 Kick w/ board
50 Swim
Will do today and update
Jan-11
AM
TTT Throwdown
DBS / Burpee / WB
122 WBS – more like a 90% effort this time, done at 6AM alone
+
45 min easy bike @EN2
PM
Press / Gymnastics Strength Support
A1. BB Push Press – 4 x 6; rest 60sec (building to mod-heavy 6 for the day)
215# and felt good!
A2. Strict MU x2 + Uprise MU x3 + MU x3 – 4 sets of the complex; rest 60sec
Complex was no problem and the uprises help to improve my kipping mechanics as you told me
A3. GHD Sit-up – 4 x 15; rest as needed
B1. Legless RC – 4 x 3 climbs (up and down); rest 60sec (include jump, if rope is under 15′, climb-down 2 hand holds and climb back up once you reach the top)
B2. Wtd. Rings Dip – 4 x 6; rest 60sec (building to mod-heavy 6 for the day)
Done with 52# KB and felt good. I think we are save now with my elbow!
B3. Stall Bar Alt Single Leg Lift w/ 3sec hold at top – 4 x 6-8 alt reps; rest 60sec
Jan-12
AM
Primer
A1. Trap Bar Jump Squat x2 + Tall Box Jump x1 – 3 sets of the complex; rest as needed (135# loaded, minimize transition time)
A2. Medball Rotational Throw – 3 x 3 ea side; rest as needed
*https://www.youtube.com/watch?v=mxf1D3NtxMo
+
A. Squat Clean – build to heavy double for the day; rest as needed
Failed second rep at 305# – weight feels light and my legs not even challenged, I just received it too far forward and couldnt catch it safely
B. Power Clean & Jerk Clean – 1 rep every 20sec for 15 total reps 205-225# by feel
Took 205# and worked smooth transition from pc into jerk
+
4 Sets:
15 DL @ 275#
AMRAP-2 Strict HSPU
2min Active Recovery on Ski b/t sets
Deadlifts pretty tough in last 2 rounds, hspu were: 26,20,18,17
+
C1. BB Hip Thrust – 3 x 10; rest as needed (build to heavy 10 for the day)
440#
C2. Single-arm Plate Windmill – 3 x 8 ea side; rest as needed
C3. Banded Straight-bar Reverse Curl – 3 x 8; rest as needed
PM
15min Aerobic Prep (gradual build-up, mixing ergs + flow)
5min Breathing Prep (diaphragm release)
+
Run – 4 x 1200m @ building pace / speed; rest 3min b/t
#1 = 1:45 / 1:35 / 1;25 by 400m, adjust from there
*goal is to have each series progress a to a slightly faster finishing 400m
+
1mi Cruise Run w/ 20# vest
+
10min Walk @ easy recovery pace
Not easy to sustain today, was a bit tired from AM and stayed at about the first intervall. I have a new running watch and not sure if all the distances were accurate, but anyways, next time on a track again.
Jan-13
Rest
FLO‘S Training Blog 