Training due Feb-24

Feb-14
Swim
5min Loosen-up on land (arm swings / scap circles / etc)
5min Loosen-up in the pool
+
300 Swim „“cold““
+
4 Sets:
25 Underwater (go as far as comfortable then finish on the surface)
25 Swim @ cruise
Rest as needed b/t sets
+
5 Rounds
50 Swim
10 Burpees
*finish w/ additional 50 Swim
Scores –> 6:50-7:07 (yards pool)
+
10min practice with dives
Feb-15
AM
TTT Throwdown
Thruster / Ski / HSPU

9:12 – fun workout

+
Accumulate the following for QUALITY
8 Legless RC’s
20 MU’s
20 BMU’s
40 CTB (just a touch)
40 Strict Pull-ups
40 Rings Rows w/ Feet Elevated
–> this will be the end of the volume accumulation work here

Like this stuff!

PM
Blended Base Support
60min CHOICE cyclical @ EN1 / EN2
–> mix / match ergs every 10-20min

Row/AB/C2 Bike

Feb-16
AM
(note: playing w/ BFR wrapped strongman work as a primer — let me know if you like this)
Quick Trunk Prep: –> BFR wrapped @ 7/10 tension
2 Rounds
50ft Empty Yoke FR Carry
50ft Empty Prowler Push (high-handles)
50ft Single-arm Farmers Carry @ 100#
+
A. Hang Squat Clean x1 + Squat Clean x1 – 5 sets of the complex @ 245#++; rest as needed

Finished at 275#

C. Chain Deadlift – 5 on the min for 10min (265-285# bar load, 5 sets w/ 2x chains + 5 sets w/ 4x chains)
–> can use bands if no chains available

Done with bands!
+
3 Sets (build the load, this is PRACTICE)
50ft DB 1-arm OH Walking Lunge (switch @ 25ft)
30sec Rest
50ft DB 2-arm OH Walking Lunge
1min Rest
**first round can add BFR wrapped @ 6/10 tension (when the weight is light, as a primer)

Build to 60#/h
+
D1. Single-arm Plate Windmill – 3 x 8 ea side; rest as needed
D2. DB Zottmans Curl – 3 x 6-8; rest as needed

PM
Repeat Desaturation
AB – 2 x 10sec @ 100% effort
Ski – 2 x 10sec @ 100% effort
*record max wattage for both

1740 watts Bike

696 watts Ski
+
Every 90sec for 36min
Odd – 15sec AB @ 70-75% max watts
Even – 15sec SKi @ 75-80% max watts
*end if you cannot maintain target wattage

Sustained for 36 mins – after this I feel really drained on the next day

Feb-17
Rest
Feb-18
AM
A. 2 Position Snatch (hip –> below knee) – in 5-6 sets, build to tough complex; rest as needed (we will use this to determine our training loads for coming weeks)

Build up to 205# – not my best snatch day

B. 1″“ Deficit Snatch DL – in 4-5 sets build to heavy 4 for the day; rest as needed (film final set, make sure you’re keeping shoulders over the bar through the finish of the pll)

315#

C. HB Back Squat – 3 x 8 + 3 x 4; rest as needed (8’s mod / 4’s build to heavy)

285# for 8s + 370# for 4s heavy

D. BFR OHS – 3 x 15; rest as needed (135-155#)

–> wrap tight enough to get a pretty aggressive quad stimulus here

Like it!

+
For time
30 Pull-ups
50ft DBL KB FR Walking Lunge @ 53# ea hand
20 CTB
20 DBL KB Swings @ 53# ea hand
10 BMU
10 DBL KB Thrusters @ 53# ea hand

Done for quality that day because I was really tired (had to coach straight before session)

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)

Practiced doubles + some burpee varitions

Feb-19
AM
A. Push Press – 4 x 5; rest as needed (mod-heavy across, use last week as guide)

205-215# across – my heavy last week was 235#

B. Deadlift – build to mod-heavy 5 for the day; rest as needed (shoot for +5 to last week)

395#

C. DB Bench Press – AMRAP-3 @ ea load: 70 / 60 / 50 # (again don’t rep out so many you’re sore for days!)

20,22,26

+
A. HS Walking Ramp / Stairs – 10min practice
B. Mcgill’s Big-3 – 2 quick cycles (get your brace primed & ready to go)
+
3 Rounds for QUALITY
50ft Farmers Handle Carry @ 150#
10 Deficit K.HSPU
+
3 Rounds for QUALITY
50ft Prowler Push (heavy, but not to failure)
20 Strict HSPU
+
3 Rounds for QUALITY
50ft Yoke Carry @ 420-460#
50ft UB HS Walk

Very cool! Was fun, strict hspu were really tough in that setting (after the kipping)

PM
15min Aerobic Prep (gradual build-up, mixing ergs + flow)
5min Breathing Prep (diaphragm release)
+
Extended Desaturation intervals
3 Sets:
30cals Row @ smooth
30cals C2 Bike @ smooth
20cals Row @ cruise
20cals C2 Bike @ cruise
10cals Row @ STRONG
10cals C2 Bike @ strong
REst = 1/2 work b/t sets
+
3 Sets
5 Tall Box Jumps from deep squat
Rest 60sec
5 Tall Box Jumps from Seated
Rest 60sec

Had to skip this session! No time that day, you can recycle for next week

Feb-20
AM
BB Cycling (incl. STOH)
EMOM for 6min
3 PC + 3 Hang Squat Clean + 3 STOH
2 sets ea @ 155-175-195#
*if you were successful last week, +5-10# to each load
*if you were unable to complete last week work @ same loads
+
EMOM for 6min
3 Power Snatch + 3 Hang Squat Snatch + 3 OHS
2 sets ea @ 115-135-155#
*if you were successful last week, +5-10# to each load
*if you were unable to complete last week work @ same loads

I did this with 205# last round on the clean – tough. Snatch load is very challenging. I‘m able to complete at 155 but thats a grind
+
Shoulder Flexion Assistance
A1. Plate OH Stretch w/ RIBS DOWN focus – 3 x 5 reps w/ 3-5sec hold at bottom
*https://youtu.be/ioKisYontp8
A2. Double KB OH Carry w/ ribs down – 3 x 50ft; rest as needed

PM
AB – 3 x 10sec @ 100% effort; rest to recovery
+
2 Sets @ 80-85% game pace
25cals AB
50ft Yoke Carry @ 420# (25/25ft split)
Rest 2min b/t sets
+
2 Sets @ 80-85% game pace
25cals C2 Bike
50ft Farmers Handle Carry @ 120# ea handle
Rest 2min b/t sets
+
2 Sets @ 80-85% game pace
25cals Echo Bike (if no echo –> sub choice erg)
50ft Sandbag Bearhug Carry @ 150# by round

Always hit the AB at 800 watts – the C2 at 1700 cal/hr and Ski at 1600 cal/hr

– nice intervalls, but now that I did them 3 times, they get pretty tough haha

+
Support
A. BFR Pistol Progression – accumulate 60 total reps
-double leg deck squats
-single-leg deck squats
-pistols to low box (use the foam box we used for box squats the other week)
B. Single-leg DB Hip Thrust – 3 x 10-12 ea side; rest as needed
Feb-21
Swim
5min Loosen-up on land (arm swings / scap circles / etc)
5min Loosen-up in the pool
+
300 Swim „“cold““
+
4 Sets:
25 Underwater (go as far as comfortable then finish on the surface)
25 Swim @ cruise
Rest as needed b/t sets
+
300 Swim Time Trial
rest 2-4min
3 x 100 / 30sec rest –> hold avg pace from 300 Swim
rest 2-4min
6 x 50 / 20sec rest –> hold avg pace from 300 swim
+
10min practice with dives
Feb-22
Deload / Self-directed
Feb-23
Deload / Self-directed
Feb-24
Rest

Did some self directed Roadbike intervalls, some BB and a lot of skill work.