Monday 10th September
For the next few weeks I'm going to be alternating on Front Squat/Overhead Squat instead of backsquat. I need to improve my flexibility in the rack and overhead position, which will in turn make the Olympic lifts easier.
I'm still suffering from tight hamstrings and in the sacral area from the last time I did Backsquats.
Strength
Front Squat 3 x 5 @90kg
WOD
10 Rounds of:
250m Row
5 Squat Cleans 50kg
Time: 22:21 - not a good time due to the referring pain in my legs from the tight hips, but I finished it, didn't think I was going to!
Tuesday 11th September
Mobility
1000m Swim
Strength
Deadlift 3 x 5 @142.5 kg
WOD
'Diane' 21/15/9 Deadlifts/Handstand Push ups
21 Deadlifts @102.5 kg
21 Handstand Push Ups
15 Deadlifts @102.5 kg
15 Handstand Push Ups
9 Deadlifts @102.5 kg
9 Handstand Push Ups
Time: 4:52(PB)
Wednesday 12th September
Swim 1000m
Tech:OHS
WOD: Cluster F*CK
21/15/9
Squat Clean Thrusters 42.5kg
Box Jumps 24" Box
Time: 9:07
Thursday 13th September
Active Rest day
Swimming
Friday 14th September
Tech: Olympic Lifting Coaching with Holly Gehlcken
Saturday 15th September
WOD 1:
'Grace' - 30 Ground to Overhead 60kg
Time: 3:31 PB (PB)
WOD2:
5 Rounds of :
Bodyweight Deadlifts(87kg)
Toes to Bar
Time: 8:38
For the Last 10 days I have been on a Intermittent Fasting cycle, basically just to experience it and to see what benefits I will get and if how my performance changes.
The protocol is very simple, fast 16 hours, eat within a 8 hour window, this is not a 24 hour fast. Basically, I miss out eating in the morning and start eating around 1pm, and finish my last meal around 9pm. So far, apart from the physical sessions of the hunger hormone kicking in, I feel more energetic in the morning, i have had no decrease in performance, I have PB'd this week on 2 of the benchmark WODs Diane (4:52) and Grace (3:31). Wod 'Diane' was done in the afternoon, after the fasting period, while 'Grace' was done during the morning fast period, on both I scored new person best times, so, performance is up!
I plan to try this for a month or so, maybe even to the time I go back to Switzerland for the Winter season. The information regarding this type of IF (Intermittent Fasting) is well documented and there is a lot of evidence based studies regarding this.
For the next few weeks I'm going to be alternating on Front Squat/Overhead Squat instead of backsquat. I need to improve my flexibility in the rack and overhead position, which will in turn make the Olympic lifts easier.
I'm still suffering from tight hamstrings and in the sacral area from the last time I did Backsquats.
Strength
Front Squat 3 x 5 @90kg
WOD
10 Rounds of:
250m Row
5 Squat Cleans 50kg
Time: 22:21 - not a good time due to the referring pain in my legs from the tight hips, but I finished it, didn't think I was going to!
Tuesday 11th September
Mobility
1000m Swim
Strength
Deadlift 3 x 5 @142.5 kg
WOD
'Diane' 21/15/9 Deadlifts/Handstand Push ups
21 Deadlifts @102.5 kg
21 Handstand Push Ups
15 Deadlifts @102.5 kg
15 Handstand Push Ups
9 Deadlifts @102.5 kg
9 Handstand Push Ups
Time: 4:52(PB)
Wednesday 12th September
Swim 1000m
Tech:OHS
WOD: Cluster F*CK
21/15/9
Squat Clean Thrusters 42.5kg
Box Jumps 24" Box
Time: 9:07
Thursday 13th September
Active Rest day
Swimming
Friday 14th September
Tech: Olympic Lifting Coaching with Holly Gehlcken
Saturday 15th September
WOD 1:
'Grace' - 30 Ground to Overhead 60kg
Time: 3:31 PB (PB)
WOD2:
5 Rounds of :
Bodyweight Deadlifts(87kg)
Toes to Bar
Time: 8:38
For the Last 10 days I have been on a Intermittent Fasting cycle, basically just to experience it and to see what benefits I will get and if how my performance changes.
The protocol is very simple, fast 16 hours, eat within a 8 hour window, this is not a 24 hour fast. Basically, I miss out eating in the morning and start eating around 1pm, and finish my last meal around 9pm. So far, apart from the physical sessions of the hunger hormone kicking in, I feel more energetic in the morning, i have had no decrease in performance, I have PB'd this week on 2 of the benchmark WODs Diane (4:52) and Grace (3:31). Wod 'Diane' was done in the afternoon, after the fasting period, while 'Grace' was done during the morning fast period, on both I scored new person best times, so, performance is up!
I plan to try this for a month or so, maybe even to the time I go back to Switzerland for the Winter season. The information regarding this type of IF (Intermittent Fasting) is well documented and there is a lot of evidence based studies regarding this.
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