Monday: Hip/unilateral rehab/strength + posterior accessory/str + core + Z1
A. Ring Muscle ups; 4 reps; 5 breaths as 'rest' x 4 sets; rest 2 minutes x 2 sets *Try to complete this as rx this week*
B1. Crossover step ups 16" box; 8 reps each side; no rest btw sides; 30s rest
B2. Monster band walk forward; 30s; rest 30s
B3. FLE (2") Split Squats **Careful on these, i want to strengthen your hip flexor so while this increases ROM for that make sure the load is appropriate, warm up with no weight and if it bothers it at all skip it**; 8 reps each leg; rest 30s
B4. Seated good mornings; 8-10 reps; rest 2 minutes x 5 sets
C. DB RDL @2020; rest 2 minutes x 4 sets
D1. BB Glute bridge @20x1; 10 reps; rest *Heavier this week 185+ as long as no pain*
D2. Band Assisted natural Knee extensions; 12 reps; rest 60s x 4 sets
+
60s light sled drag
30s hollow body rocks
2 minutes Bike
30s arch body rocks
x 6 sets
A. Unbroken RX until my last rep of 2nd set. Failed on last rep. Pretty frustrating
B1, B2, B3, B4. Combination of the 3 went well. If I went to low on Seated GM's on the coming up it hurt my hip so I didn't add any weight and monitored my depth a bit. Everything else was ok.
C. 70lb DB's and no pain
D1 & D2. 185lbs on the Glute Bridges with no pain. I did Knee Ext and I felt it the most actually in the muscle but no pain. Used a small band for ext.
Sled Drag: Went well no problems but my hip flexors were spent. My core was as well. This aggrivation in my hip is pissing me off. Doing all this nonsense is pissing me off as well. I want to train!
Tuesday: Cyclical Aerobic Power intervals
Airdyne 60s @ 10 minute pace *68-70 RPM's this week*
Airdyne 60s @ high end recovery pace *61 RPM's again this week* x 5 sets
+
Row 225m @ 2k pace
Airdyne 2 minutes @ high end recovery pace x 5 sets
+
Row 500m @ 85%; rest 2:30 x 6 sets *try to get all sets in this week*
+
20 Minute Z1 flush of choice
A.D. work: No problem keeping 69 RPM's and high end recovery rate was always 61 or 62 RPM's. Overall, everything was sustainable. +
ROW @ 1:52-1:55 Split time for 500m Row's. High end recovery rate was the same as above.
+
Rowing was consistent all the way. 1:53-1:55 all 6 sets.
Z1: was at a comfortable 51 RPM's for 20 minutes.
Wednesday: UB Pulling END + Pressing abs + Unilateral rehab + clean tech under fatigue
A1. CTB Pull ups; 9 unbroken reps; rest 10s
A2. Chin over bar pull ups; 11 unbroken reps; rest 60s x 3 sets
B1. Strict Press; 3-5 reps; rest 20s
B2. Strict Press @ same weight as B1; 1.1.1; rest 20s / 3 minutes x 4 sets
C1. Band assisted shrimp squats; 6-8 reps each leg; rest 30s btw legs/sets
C2. Russian step ups; 6-8 reps each leg; rest 10s btw legs/60s btw sets x 4 sets
+
60s Airdyne @ 70-72 RPMS
1.1.1.1 Power Clean from high blocks (mid thigh); rest 10s / 3 minutes x 4-5 sets
*These should all be 205+lbs this week*
A1 & A2. (9 UB, 11UB) (9UB, 9-2) (9UB, 8-3)B1 & B2. 140lbs for both all reps no problem on shoulder but could feel it. Getting better I think.
C1 & C2. Hip was feeling all this but getting better as well. Just been treated by Airrosti and working the things they told me to do as a warm up and cool down.
A.D & Power Cleans: All 4 sets @ 70 RPM's and 215 for Power Cleans off the blocks
Thursday: Rest
Got Ancy and decided to do community WOD in the evening around 4:30. Was sore next day but no hip or shoulder problems on Friday.
WOD: 3 Rounds: 400M Row + 20 Clean & Jerks 115lbs ( I did all singles and strung 5 together on last set of C&J's. 9:40 was my time.
WOD: 3 Rounds: 400M Row + 20 Clean & Jerks 115lbs ( I did all singles and strung 5 together on last set of C&J's. 9:40 was my time.
Friday: Hip/Unilateral rehab/strength + Posterior END + Snatch tech
A. Halting snatch deadlift; 3 reps; rest 2 minutes x 4 sets *If necessary use straps - esp if the hands are the limiter*
B. Kang Squat w/2-3s pause in bottom; keep load light and stop if it bothers your hip; 6-8 reps; rest 2:30 x 4 sets *Lets keep this at 105 this week*
C1. Deadlift; 10 reps @ 245lbs; rest 30s
C2. Monster Band walk forward; 30s; rest 30s
C3. Sorensen hold; 30s; rest 2 minutes x 4 sets
+
12 Minute EMOM:
1st: 10-12 unbroken Power Snatch 75lbs
2nd: 45s Row @ 85%
+
12 Minute EMOM:
1st: 10 Bar facing burpees
2nd: 45s airdyne @ 85%
Was fairly sore from Thursday workoutA. 185 x2, 225 x2 for DL
B. 105 felt tough but good. No major pain though.
C1 & C2 & C3. 245 DL's Unbroken and monster band walks felt great!
12 EMOM: 10 Unbroken and 154 time on the row for 85%
12 EMOM: 10 Bar Facing Burpees always around 30 sec and 77 RPM's or higher on AD for
Should have done 12 but was just doing enough for the days work.
12 EMOM: 10 Bar Facing Burpees always around 30 sec and 77 RPM's or higher on AD for
Should have done 12 but was just doing enough for the days work.
Saturday: Map scenarios - short + long
For time:
10-8-6-4-2
Unbroken KBS 2pd
6-6-4-4-2
Unbroken Strict HSPU
+
22 Minute amrap:
20 Calorie Row
1 Muscle up + 4 ring dips
10 calorie airdyne
20 wallballs
+
20 Minute Z1 of choice
FT: 2:40 All Unbroken Strict HSPU+
22 Min AMRAP: 6 RNDS + 10 Cals and kept a steady pace. Unbroken WB's. Also did my 1 MU and then came down and walked over to different rings for ring dips. Wasn't sure if you wanted me to stay on MU rings.
Sunday: Rest
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