Jan-14
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 @ 65%
-3min x 2 singles @ 70%
-3min x 1 single @ building 80-85% by feel
This kind of work helps – format doesnt matter but percentage work where I can play with positions and speed are great to get me back to solid lifting
B. Snatch Balance (full depth catch) x1 Overhead Squat x2 – build to 205-245# by feel; rest as needed
Feeling stable, hit 245# with no problems
C. 1″“ Deficit Snatch Deadlift – 3 x 3-4 singles; rest = reset b/t reps + 2min @ 275-295# (use straps)
*same cues as the clean — keep shoulders over the bar as you transition into 2nd pull
Pulling feels strong – working on that over the bar feeling
+
For time:
15-15-15 Burpees to Bar (6″“ touch above reach)
5-10-15 Reps gymnastics complex
TTB / CTB / BMU (first set is 5 reps ea, second 10 reps ea, final 15 ea)
top scores: LOW 7’s
7:04 – thought I would fatique more – C2B’s felt pretty off and werent efficient, could go sub 7 easily with some better C2B, these were costing the most here
+
D. KB 1-arm Crossbody RDL – 3 x 6-10 ea side; rest as needed (moderate across)
About 80#
PM
10min Choice cyclical @ ramping pace / effort every 2min
+
Self-directed Metcon Session
*Rules:
(1) Total volume of work cannot exceed 30min (can be any combination of durations i.e.: 10/10/10min, 15/10/5min, etc)
(2) Movement Selection: (a) cannot repeat movements from AM or tomorrow’s sessions (b) choose „“basic CF““ elements as bulk of work
(3) each metcon must include an erg in some capacity
(4) send me your plan ahead of time!
+
10min Choice Cyclical @ easy recovery pace
Wrote by whatsapp, but I like that self directed stuff. If it fits we can keep that in, whatever you recommend.
Jan-15
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 2 alt reps; rest as needed (build to heavy for the day, should be significantly heavier than last week)
325# – gets tough on my weaker leg
B. Push Jerk – 4 x 2.2.2; rest 30sec + 2min (215-235# across)
Did Splitjerk because I read it wrong, but split tech is worse anyways, so thats fine
C1. BB FR BB Back Rack Box Step-up – 3 x 10 ea leg (95# across…this should be MODERATE)
C2. Wtd Vest 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 @40×2 – 3 x 4-6; rest as needed
D2. German Hang (low rings) – 3 x 25-30sec; rest as needed (straight-arm isometric strength!)
*note this should be an „“easier““ session!
No pain in the rest of the movements or discomfort, i’m fine now
PM
20min Self-guided Aerobic Prep
+
Every 3min for 6 Sets:
5 D-ball OTS
50ft UB HS Walk
1 Legless + 1 RC
*C2 Bike @ smooth-aerobic for remaining time b/t sets
This was fun, went pretty hard pace and practiced to turn after 25ft because I didnt have that much space
+
20min to play with DU tech
(sent in separate email)
Skip because of shinsplints – did some ankle work, mentioned routine in the bottom of post
Jan-16
AM
Primer
A1. BFR Sled Push – 3 x 30sec continuous @ moderate load w/ TIGHT wrap (create some pump by the end of 30sec)
A2. Tall Box Jump from full Squat – 3 x 4-5; rest as needed
*https://www.instagram.com/p/B6GwhlJl_jw/
Nice one here!
+
A. Power Snatch x1 + Hang Squat Snatch x2 (above / below knee) – 4-5 sets of the complex @ 65-70%; rest as needed
155-185# – sent you the heaviest video, beeing more active and staying over the bar seems to be key for me
B. Reverse Bands HB Back Squat – 3 x 3-5 @ 410# w/ same band setup as before
*goal this week = 4-5 reps across!
5,5,4 reps with no belt, tough but I’m pretty strong atm
+
3 Rounds For Time:
11 Double KB Snatch – 53#/35# per hand
Row 25 Calories
50ft Double KB Front Rack Walking Lunges – 53#/35# per hand
Row 25 Calories
*this is from DSGN Jan-7, check scores there to compare if you’d like
Didnt find where I can look up the scores, but was really enpty after the squats and went for a moderate pace, finished 12:07
PM **will repeat the broken row next week as it will fit better given the german TD + row metcon in AM
15min Aerobic Prep (gradual build-up, mixing ergs + flow)
5min Breathing Prep (diaphragm release)
+
4 Sets:
1k AB @ 90%
500m Ski @ 90%
4min Rest b/t sets
*focus is blood flow redirection work
Pretty painful here. How should that feel? Probably if I would lack cardiac power/redirection, i would break down/cramp or so? Felt more like a „release“ to switch muscle groups for me. Went for 600-650 watts on the bike and 1:45/500 on the ski.
+
10min Choice Cyclical @ easy recovery pace
10min Pursed Lip Breathing @6060 cadence
Jan-17
Session-1
Body-line
4 x 25 / 60 – kick with board, head down, reach, hollow
4 x 25 / 60 – side kick w/ board, face down, turn head to breathe
4 x 25 / 60 – overkick drill
+
Pace Finding
50 / 1:15
50 / 1:10
50 / 1:05
50 / 1:00
50 / :55
50 / :50
50 / :45
50 / :40
*drop 5sec off the interval each repeat until you fail to make the interval send-off time
+
Main Training
Buy-in:
3 x 50 / fastest interval above +5sec holding best average
*Rest 90sec
…
For time:
75 kick w/ board
150 Swim
75 kick w/ board
*Rest 90sec
….
Buy-out:
3 x 50 / fastest interval above +5sec holding best average
Jan-18
AM
German TD Burpee / Row workout
7min Cap:
35 Erg-facing Burpees
Max Distance Row in remaining time
1681 meter – pretty satisfied because its not a wheelhouse workout for me. Still happy, rowing feels better and better.
PM
Press / Gymnastics Strength Support
A1. DB 1-arm Push Press – 4 x 6; rest 60sec (building to mod-heavy 6 for the day)
100# here, ellbow good, boom
A2. Uprise MU x4-5 + Straight Leg MU x4-5 – 4 sets of the
complex; rest 60sec (note, can break x10-15sec b/t styles)
Went unbroken all rounds but not easy in later rounds
A3. GHD Sit-up – 4 x 20; rest as needed (elites are hitting 6 reps / 10sec)
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. CG Bench press – 4 x 6; rest 60sec (building to mod-heavy 6 for the day)
255# x 6 – not a bad bench
B3. Stall Bar Alt Single Leg Lift w/ 3sec hold at top – 4 x 6-10 alt reps; rest 60sec
Jan-19
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. Pause Squat Clean (below / above knee x1sec ea) – 5 doubles @ 75%; rest as needed (goal is to strengthen your „“feel““ for the shoulders-over-bar position)
This helps, done at 235-245#
B. Power Clean & Jerk Clean – 4 x 1min AMRAP; rest 1min (135 / 185 / 205 / 225#)
*goal is not absolute max rep, in each, keep them for quality
Not sure about all the rounds, but felt great actually. I did 8 reps at 225# – not sure about the other rounds but it were way more haha
+
4 Sets:
12 DL @ 315#
AMRAP-2 Kipping Deficit HSPU (parallette w/ 45# bumper + abmat)
2min Active Recovery on Ski b/t sets
Thats TOUGH but went unbroken. Hspu were 19-15-14-14
+
C1. BB Hip Thrust – 3 x 10; rest as needed (90% of last week across)
405# across
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)
+
1min Run @ cruise
1min Run @ building cruise –> strong
1min Run @ strong
+
10min Walk @ easy recovery pace
Had to skip here – started to run but shins hurt quiet a bit so I went back and did something with a „similar“ stimulus on the ergs:
10 rounds @cruise pace
10 cal AB
10 cal Row
Into..
40-30-20-10 @cruise – strong pace
Cal Ab
Cal Row
Into..
2 Rounds @strong
50 cal AB
50 cal Row
Jan-20
Rest
Overall very good week of training. I feel like we are hitting the right stuff. Like I mentioned I will take off 20 + 21st of January as a mini-deload. Will go for a float in a float tank, have a massage, do some bloodflow/recovery and movement work. So we can pick up on wednesday.
Overall I feel really healthy. Shin splints are annoying me a bit, this is what I do at the moment, maybe you can give me some feedback or correct/add stuff:
A1. Farmers toe walk @light/mod load 3 x 100ft
A2. Farmers heel walk @light/mod load 3 x 100ft
A3. Farmers inversion walk @light load 3 x 100ft
A4. Farmers eversion walk @light load 3 x 100ft
+
B1. Single leg calve raises with a 5-6 sec eccentric 3 x 6-8 reps
B2. Banded tibialis eccentrics with light/mod band 3 x 6-8 (pulling from full plantar flexion into full dorsiflexion with band around toes/foot)
+
Theragun calves/tibia/foot sole on a regular basis
Maybe we should kick out running for one or two weeks also, to fix that first. Your choice.
If you want to correct something or add, I’m happy.
